12/31 front squats.

Workout with the Wadkins!!!!!!

A. Front Squat 6-8 reps x 5 @ 22X1; rest 2 min
***105,115,115,115,115

B. Barbell Walking Lunges (on back and heavy)
24 continuous alt’ steps x 4; rest 2 min
**65,76,80,85
+
For Time:
25 Ctb Pull ups
25 Front Squats @70%
25 Burpees
25 Front Squats @ 70%
25 Ctb Pull ups
*** 8:30
NYRA- 7:22
R-10:18
H-9:51

12/24 back squats

A. Back Squat
5, 5, 5, 3, 3, 3; rest 2 min
*115,125,135,145,155,160

EMOM for 10 Min
Even: 12 tng deadlifts #155
Odd: 10 Ctb pull ups

12/25 PP/PJ

A. Push Press
5, 5, 5; rest 2 min
***95,105,115

B1. Push Jerk
3, 3, 3, 3, 3, 3; rest 10 sec
**95,105,115,115,125,135
B2. Strict Pull up (or 5 sec eccentric)
6, 6, 6, 6, 6, 6; rest 2 min

+
Row 1k ALL OUT
4:11

12/22 filthy fifty

Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

**23:20

12/21 power snatch/power clean

A. Power Snatch
3, 2, 1, 3, 2, 1 ; rest 3 min
***75,85,95,85,95,105(got overhead in a full squat, need to pull back more)

B. Power Clean
2, 2, 2, 1, 1, 1; rest 2 min
***115,125,135,140,145(fail),
C. OH Squat @ 22x1
3, 3, 3, 3, 3
**65,75,80,85,90

12/20 bench/split jerk

A. Close Grip Bench Press
12, 10, 8, 12, 10, 8(fail5); rest 2 min
** 65,75,85,75,85,100

B. TNG Split Jerk
5, 5, 5, 5, 5; rest 2 min
** 85,95,105,115,125
+
5 Rounds:
10 DB Burpees #25's
200m Run
***9:51

12/18 deadlifts

A. Deadlift
10, 8, 6, 4, 2; rest 2 min
** **195,205,215,235,255
B. Snatch High Pulls
5, 5, 5, 5, 5; rest 2 min
***45,65,75,85,95
+
3 Rounds:
50' sled push #140
50 Double Unders
50' sled push #140
15 Ring Dips
**9:04

12/17 back squats

A1. 1.25 Back Squats
10, 8, 6, 10, 8, 6; rest 30 sec
*** 95,105,115,95,115,125
A2. 2 Rope Climbs x6 ; rest 2 min

B. Clean High Pulls
5, 5, 5, 5, 5; rest 2 min
*65,75,95,95,
+
3 Rounds:
15 Box Jump Burpees 20"
100m Farmers Carry #50 db's
500m Row
**12:18

12/15 95 lb thrusters

20 Min AMRAP
20 Thrusters #95
20 Pull ups
20 Box Jumps 20"

*** 3 round + 6 thrusters (Leigh and Rhiannon)

12/14 power snatch/power clean

12/12 split jerk

15 mins for 3 rep max
3@135,3@145,1@155

3 rounds
7 wall climbs
14 push ups
21 kb swings (35)

** 7:11

12/11 deadlifts (snatch grip)

A. Snatch Grip Deadlift
5, 5, 5, 3, 3, 3
***125,135,145,165,175,185
+
21-15-9
Deadlift #155
T2B
500m Row
12:22

12/8

10-1 Power Snatch #75
1-10 no push up burpee box jumps

Rest 15 Min

10-1 Kb Snatches (each arm) #35
1-10 Toes to Bar

Wod1-10:47
Wod2-8:21

12/7 hang squat cleans/back squats/front squats

A. Hang Squat Clean
3, 3, 3 ; rest 2 min
*** 125,135,140(1)
R-115,125,135(2)

B. Speed Back Squats @ 67% 1 RM
3 reps every 45 sec x 14 sets (rest 90 sec btw 7,8)
** @110
R-125
H-115

C. Front Squat @ 22x1
3, 3, 3, 3, 3 ; rest 2 min
**105,115,125,130(1),130(x)
R-105,115,125,135,140
+

4 Rounds
200m Run
10 Chest to Bar Pull ups
10 HSPU
10 Box Jumps 20"
***9:09
R-12:55

12/5 Push press/power cleans

A. Push Press Clusters
5, 5, 5 x 3 ; rest 30 sec / 3 minutes
***100,105,110
R-75,85,95

B. TNG Power Clean
5, 5, 5
***125,130,135
R,115,115(4),
+

EMOM for 3 Min
6 Tng Clean and Jerks #95 x3 ; rest 3 minutes

12/4 deadlift

A. Deadlift
3, 3, 3 ; rest 2 min
***215,225,245(1 reps)
Felt really good for first two sets. Bad form @245.
Rhiannon 225,240,255
Heidi 205,205,215



+
21, 15, 9
Hang Power Snatches #65
Wall Balls #20
***5:46
Rhiannon-5:28 (55)
Heidi 5:10 (55,14)

DID 3 UNBROKEN MUSCLE UPS!!!!!!! 2x

12/3 back squats

A. 1.25 Back Squats
10, 8, 6, 10, 8, 6 ; rest 2 min
***100,105,110,105,110,

B1. Bulgarian Split Lunges (use dumbbells) #25
6-8 reps x 4 ; rest 30 sec
B2. 10 Ring Rows @ 0201
+

5 Rounds
10 Hang Squat Cleans w/ dumbells #25
10 Toes to Bar
** 5:38

12/1 tommy Mac

2 Rounds: Use #75
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 OH Squats

**21:38