Tuesday 12.11

Sweatshirts will get final proofs for designs to post I am told tomorrow. Yay! Be sure to check for order forms and get your orders in so we can turn around before Christmas!



Strength : Power Clean
EMOM 12m : 1 Rep

15 Pull-ups
35 Double Unders
5 Power Clean 135/95

S: Jumping Pull-ups, 60 Singles, 75/55
L1: Scaled Pull-ups, Mixed DU and Singles, 115/75

Rx+: 165/115



Lift: Power Clean
EMOM 10m : 1 Rep

Accessory: Clean Deadlift
5×3, done E90s

Conditioning: 12m AMRAP
20 Jumping Pull-ups
20 Cal AB
5 Power Clean, heavy


The Program

1. Strength and WOD

2. 5 Rounds
5 HSPU to 5″ deficit
5 Overhead Lunges 165/115, each leg
10 GHD Situps
2 TGU 70/53 each side

  • Do this with intensity but also focus on getting each movement as close to RX as able.
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