Thursday, 12/13/18

Partner WOD

10 Rounds:
15/12 Calorie Row
100′ Box Push
*Alternate each round

Wednesday, 12/12/18

WOD

50’ Handstand Walk
21 Hang Power Cleans (135#/95#)
50’ Handstand Walk
15 Hang Power Cleans (135#/95#)
50’ Handstand Walk
9 Hang Power Cleans (135#/95#)
50’ Handstand Walk

Core Strength

3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute

Tuesday, 12/11/18

WOD

3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Ring Muscle Ups

Monday, 12/10/18

Strength

5×3 Front Squats

WOD

4 Rounds:
30 Wall Balls (20#/14#)
20 Dumbbell Snatch (50#/35#)

Friday, 12/7/18

Strength

3×10 Alternating Reverse Lunges

WOD

For Time:
25 Dumbbell Thrusters (50#/35#)
25 Pull Ups
50/40 Calorie Bike
25 Pull Ups
25 Dumbbell Thrusters (50#/35#)