Thursday, 12/16/21
WOD
For Time :
0.25 Mile Bike
20 Air Squats
0.25 Mile Bike
19 Air Squats
0.25 Mile Bike
18 Air Squats
…
0.25 Mile Bike
1 Air Squat
*35 Minute Time Cap
Tuesday, 12/14/21
WOD
From 0:00 – 10:00
10 Minute AMRAP:
1 Burpee Box Jump (24″/20″)
1 Push Jerk (115#/85#)
2 Burpee Box Jumps (24″/20″)
2 Push Jerks (115#/85#)
3 Burpee Box Jumps (24″/20″)
3 Push Jerks (115#/85#)
*Add 1 Rep Per Round
From 10:00 – 18:00
Build to Heavy Single Push Jerk
1Wylie Rolon
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Monday, 12/13/21
WOD
For Time:
30 Power Snatches (135#/95#)
2,000 Meter Row
100 Wall Balls (20#/14#)
Friday, 12/10/21
WOD
On a 20:00 Clock
“Diane”
21-15-9
Deadlifts (225#/155#)
Handstand Push Ups
In Remaining Time…
Build to a Heavy 3 Rep Deadlift
Thursday, 12/9/21
WOD
20 Minute AMRAP:
4 Rounds:
400m Run
21 Kettlebell Swings (53#/35#)
*Max Meters on the Rower in Remaining Time
Wednesday, 12/8/21
WOD
7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans
7 Toes to Bar
7 Front Squats
7 Bar Facing Burpees
7 Push Jerks
7 Chest to Bar Pull Ups
(135#/95)
*25 Minute Time Cap
Tuesday, 12/7/21
WOD
5 Rounds For Time:
0.7/0.65 Mile Bike
50 Double Unders
15-12-9-6-3 Strict Ring Dips
Monday, 12/6/21
Strength
Every 2 Minutes x 5 Sets:
3 Hang Power Snatches
WOD
10 Rounds For Time:
200m Row
10-1 Double Dumbbell Box Step Overs (50#/35#)(24″/20″)
Friday, 12/3/21
WOD
For Time:
55 Deadlifts (225#/155#)
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Handstand Push Ups
*20 Minute Time Cap