Uncategorized

Wednesday, 12/11/19

WOD

5 Rounds:
100’ Walking Lunge (50#/35#)
20 Burpees to Bar

Core Stability

3xMax Effort L Sit Hold

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Tuesday, 12/10/19

WOD

For Time:
50/40 Calorie Bike
25 Power Snatch (95#/65#)
50 Pull Ups
25 Power Snatch (95#/65#)
50/40 Calorie Bike

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Monday, 12/9/19

Strength

3×8 Front Squat

WOD

10 Minute AMRAP:
10 Wall Balls (30#/20#)
2 Toes to Bar
*Add 2 Toes to Bar Every Round

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Friday, 12/6/19

Strength

6 Minute EMOM:
1 Power Clean+1 Hang Squat Clean+1 Jerk

WOD

“The Chief”
5 Rounds:
3 Minute AMRAP:
3 Power Cleans (135#/95)
6 Push Ups
9 Air Squats
*Rest 1 Minute

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Thursday, 12/5/19

Partner WOD

18 Minute AMRAP:
2k Bike
200’ Box Push
*Partner kettlebell farmers hold while other partner is working (53#/35#)

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Wednesday, 12/4/19

WOD

For Time:
30-20-10
Overhead Squats (75#/55#)
Bar Facing Burpees

Gymnastics Strength

3×15 Strict Ring Dips
*Rest 1 minute between sets

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Tuesday, 12/3/19

WOD

For Time:
20 Deadlift (315#/215#)
2k Row
20 Deadlift (315#/215#)

Core Strength

2×30 GHD Sit Ups

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Monday, 12/2/19

Strength

3×2 Back Squats

WOD

12 Minute AMRAP:
20 Single Arm DB Thrusters (50#/35#)
40 Double Unders
20 Chest to Bar Pull Ups
40 Double Unders

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Friday, 11/29/19

WOD

For Time:
100/80 Calorie Row
75 Wall Balls (20#/14#)
50 Burpee Pull Ups

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Wednesday, 11/27/19

WOD

12 Minute AMRAP:
5 Strict Handstand Push Ups
7 Deadlift (155#/105#)
9 Toes to Bar

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