Tuesday 12/19/2017
Skill/Strength
5 Rounds:
Every 2:00
-Row 25/18 Calories
-Any Time remaining, Max Kipping Handstand Push-ups
2 Minute Rest in Between Rounds
WOD
3 Rounds:
-10 Deadlifts (185/135)
-20 Chest to Bar Pull-Ups
-50 Double Unders
Monday 12/18/2017
Skill/Strength
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
ROUND WEIGHTS 60/70/75/80/85%
![IMG-4768[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2017/12/IMG-47681-e1513347004250-225x300.jpeg)
WOD
3 Rounds:
-20 Hang Power Cleans (95/65)
-20 Front Squats (95/65)
-20 Push Press (95/65)
Friday 12/15/2017
In memory of Border Patrol Agent Brian Terry, EOW 12/15/2010
WOD: 2 rounds for time
-8 thrusters (95/65)
-11 pullups
-19 weighted lunges (45/25)
-70 air squats
-7 push press (95/65)
-23 KB swings (53/35)
-20 wall balls (20/14)
-7 sumo deadlift high pull (95/65)
-12 toes to bar
15 pushups
20 box jumps (24″)
10 burpees
45 minute cap
All athletes are encouraged to wear full duty uniform.
Thursday 12/14/2017
Skill/Strength/Warm-up
“FRAN”
21/15/9
-Thrusters
-Pull-ups
Cardio Thursday “Fran” will be a warm up, but go as hard as possible. GET that cardio going for the WOD.
WOD
With a Running Clock:
-0:00 – 10:00 – 800m Run, Max Clean and Jerks (135/95)
-10:00 – 13:00 – Rest
-13:00 – 20:00 – 400m Run, Max Power Snatch (115/80)
-20:00 – 23:00 – Rest
-23:00 – 27:00 – 200m Run, Max Thrusters (95/65)
Score will be combined number of REPS.
Wednesday 12/13/2017
Skill/Strength/Warm-up
“Pistolero Complex”
5x
-Snatch Deadlift
-Hang Snatch
-OHS
-Sotts Press
![IMG-4748[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2017/12/IMG-47481-225x300.jpeg)
Keep it light Complex should be done unbroken, rack for the bar for the sotts press bar while at the top of the OHS.
WOD
8 three minute rounds
21/15 Calorie Row
100 Meter SLAMBALL Sprint (30/15)
Score will be the slowest round.
Tuesday 12/12/2017
Skill/Strength
Snatch Grip Deads
5×10
Ground to the Launch Position
Keep the Weigh Heavy enough to go Unbroken and with good Form.
WOD
Partner WOD
AMRAP 30:
-7 Alternating KB Snatches (53/35)
-10/7 Bike
-1 Prowler push end of Conex boxes 45/25
Each partner will complete a round before the other can start. Prowler will be pushed one way, and be brought back by the partner, on his round.
One partner will sprint back to the gym after his push, other will sprint to the prowler before his push.
Monday 12/11/2017
Skill/Strength
“MISFIT COMPLEX”
-Power Clean
-Push Jerk
-Front Squat
-Hang Squat Clean
-Split Jerk
REAPET 5X
Complex will be done at a Moderate weight 70-75% all movements have to be done unbroken.
WOD
“Johnny”
-Buy-In: 1,200 Meter Row
-2 Rounds:
-19 Calorie Assault Bike
-87 Double Unders
-7 Rope Climbs
-Cash out: 1,200 Meter Row
Friday 12/8/2017
“SMALL”
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan
3 Rounds For Time
-1,000 METER ROW
-50 BURPEES
-50 BOX JUMPS (24/20)
-800 METER RUN
Thursday 12/7/2017
Strength/Skill
Shoulder Press
-5 Reps @ 70%
-5 Reps @ 73%
-4 Reps @ 76%
-4 Reps @ 79%
-3 Reps @ 82%
-3 Reps @ 82%
WOD
5 Rounds:
-10 Power Cleans (135/95)
-10 Barbell Facing Burpees
Wednesday 12/6/2017
Skill/Strength
Deadlift
-5 Reps @ 70%
-5 Reps @ 73%
-4 Reps @ 76%
-4 Reps @ 79%
-3 Reps @ 82%
-3 Reps @ 82%
WOD
-21 Chest-2-Bar Pull-ups
-42 Thrusters (95/65)
-84/63 Calorie Row
