Wednesday, 12/20/23
WOD
For Time:
20 Squat Snatches (95#/65#)
30/24 Calorie Bike
40 Toes to Bars
Rest 5 Minutes
40 Toes to Bars
30/24 Calorie Bike
20 Squat Snatches (95#/65#)
Uncategorized
Tuesday, 12/19/23
WOD
4 Rounds:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
*Rest 3 Minutes Between Rounds
Monday, 12/18/23
WOD
“The Other Total”
For Max Weight:
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max Overhead Squat
Friday, 12/15/23
Strength
Every 2 Minutes For 10 Minutes:
1 Deadlift @90%
Partner WOD
For Time:
12 Wall Walks
24 Power Cleans (115#/85#)
10 Wall Walks
20 Power Cleans (135#/95#)
8 Wall Walks
16 Power Cleans (155#/105#)
6 Wall Walks
12 Power Cleans (185#/135#)
4 Wall Walks
8 Power Cleans (205#/145#)
2 Wall Walks
4 Power Cleans (225#/155#)
Thursday, 12/14/23
3 Rounds:
10 Back Squats (205#/145#)
100’ Wasking Lunge
10 Box Jumps (30”/24”)
Tuesday, 12/12/23
Strength
10 Minutes to Build Up to a Heavy Set of the Complex:
1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean
WOD
5 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
15/12 Calorie Bike
*(50#/35#)’s
Monday, 12/11/23
Strength
10 Minutes to Build Up to a Heavy Set of the Complex:
1 Snatch Push Press + 1 Overhead Squat
WOD
5 Rounds:
12 Toes to Bars
10 Burpee Box Jump Overs (24”/20”)
12 Toes to Bars
*Go Every 4 Minutes
Friday, 12/8/23
WOD
For Time:
40 Wall Balls (20#/14#)
30 Pull Ups
30 Wall Balls (20#/14#)
20 Chest to Bar Pull Ups
20 Wall Balls (20#/14#)
10 Bar Muscle Ups
Thursday, 12/7/23
WOD
For Time:
1 Power Clean (185#/135#)
2 Box Jump Overs (30”/24”)
3 Power Cleans (185#/135#)
6 Box Jump Overs (30”/24”)
5 Power Cleans (185#/135#)
10 Box Jump Overs (30”/24”)
7 Power Cleans (185#/135#)
14 Box Jump Overs (30”/24”)
5 Power Cleans (185#/135#)
10 Box Jump Overs (30”/24”)
3 Power Cleans (185#/135#)
6 Box Jump Overs (30”/24”)
1 Power Clean (185#/135#)
2 Box Jump Overs (30”/24”)