12.1.18
/WOD
Accessory
5 min EMOM
RX+: 2 Rope Climbs or 1-2 Legless Rope Climb
RX: 1 Rope Climb
SC: Rope holds/1 Climb to 12’
Metcon
13 min AMRAP
12 Box Jumps @ 24/20”
24 Ab-mat Sit-ups
Start each minute with 4 burpees (including start of metcon)
WOD
Accessory
5 min EMOM
RX+: 2 Rope Climbs or 1-2 Legless Rope Climb
RX: 1 Rope Climb
SC: Rope holds/1 Climb to 12’
Metcon
13 min AMRAP
12 Box Jumps @ 24/20”
24 Ab-mat Sit-ups
Start each minute with 4 burpees (including start of metcon)
WOD
Strength
Deadlift
5, 5, 3, 3, 1, 1, 1, 1
WOD
Strength
Push Press
3x5; 3x3; 3x1
Conditioning
For Time
50/40 Cal AAB
WOD
Metcon
In 5 minutes, complete as many rounds of “Cindy” as possible
Rest 1 minute
In 5 minutes, complete 75 wallballs
Rest 1 minute
In 5 minutes, complete as many rounds of “Cindy” as possible
Rest 1 minute
In 5 minutes, complete 75 wallballs
WOD
Strength Accessory
4x25 Heavy Russian KB swings
Metcon
4 RFT
5 Power Cleans @ 155/105 (RX+ 205/145)
250m row
50 Double-unders (SC: 30 DUs or 100 singles)
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