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#)
Uncategorized
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
Tuesday, 11/26/19
WOD
“Thanksgiving With the Girls”
For Time:
Angie’s House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Helen’s House
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull Ups
Fran’s House
15 Thrusters (95#/65#)
Nancy’s House
400m Run
15 Overhead Squats (95#/65#)
Grace/Isabel’s House
20 Ground to Overhead (95#/65#)
Kelly’s House
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Monday, 11/25/19
Strength
3×4 Back Squats
WOD
5 Rounds:
Every 2 Minutes:
20m Dumbbell Overhead Walking Lunge (50#/35#)
Max Calorie Bike in remaining time
Friday, 11/22/19
WOD
For Time:
3 Rounds:
20 Deadlift (185#/135#)
20 Box Jumps (24”/20”)
Straight into…
2 Rounds:
30 Toes to Bar
30 Dumbbell Box Step Ups (50#/35#)
Straight into…
1 Round:
150 Double Unders
Thursday, 11/21/19
WOD
Every 2 Minutes for 20 Minutes:
5 Hang Power Cleans
*Build in weight every round