Wednesday, 12/11/19
WOD
5 Rounds:
100’ Walking Lunge (50#/35#)
20 Burpees to Bar
Core Stability
3xMax Effort L Sit Hold
Wednesday, 12/11/19
WOD
5 Rounds:
100’ Walking Lunge (50#/35#)
20 Burpees to Bar
Core Stability
3xMax Effort L Sit Hold
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
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
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
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#)
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
Tuesday, 12/3/19
WOD
For Time:
20 Deadlift (315#/215#)
2k Row
20 Deadlift (315#/215#)
Core Strength
2×30 GHD Sit Ups
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
Friday, 11/29/19
WOD
For Time:
100/80 Calorie Row
75 Wall Balls (20#/14#)
50 Burpee Pull Ups
Wednesday, 11/27/19
WOD
12 Minute AMRAP:
5 Strict Handstand Push Ups
7 Deadlift (155#/105#)
9 Toes to Bar