12/4/19

04

Dec

2019

WU: 3 Min ME DU's (record)

Oly Accessory: Clean Pull Unders

5×3 @ lowest starting height possible

Cond: Parter AMPRAP 4×5 Mins W/ 1 min rest

1) Row Cals

2) KB swings 53/35

3) Box Jumps 24/20"

4) Sit ups

RX+ 74/53#, 30/24", GHD situps

LWHITE WODs

12/3/19

03

Dec

2019

WU: 3 Min ME DU's (record)

Skill: HSPU

Strict, Kipping, Free standing

*use bumpers and mat to work into depth

Strength: 3 rounds

10 strict TTB

20 OH Side bends (PVC)

*tuck stomach and lock hips

Cond: For Time (10 Min Time Cap)

9-7-5

Thursters 115/85

Strict HSPU

S1 – HSPU, 95/65

S2 – Push ups, 75/55

LWHITE WODs

12/2/19

02

Dec

2019

WU: 3 Min ME DUs (record)

– stretch

Strength: OHS

5 x 5 @ heavish load

Cond: For Time (18 Min Time cap)

100 BOBs

100 Power CnJs 95/65

100 Pull ups

*break up as needed

LWHITE WODs