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
Thursday, 12/2/21
WOD
Teams of 2
20 Minute AMRAP:
200m Run
40 Double Unders
2 Rope Climbs
*Alternate Stations With Partner
Wednesday, 12/1/21
WOD
5 Minute AMRAP:
50′ Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Dumbbell Hang Power Cleans
Rest 5 Minutes
5 Minute AMRAP:
50′ Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Dumbbell Hang Front Squats
Rest 5 Minutes
5 Minute AMRAP:
50′ Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Dumbbell Push Jerks
*(50#/35#)
Monday, 11/29/21
Strength
Build to a Heavy 1 Rep Power Snatch
WOD
For Time:
2 Rounds:
8 Power Snatches (155#/105#)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (135#/95#)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (95#/65#)
8 Bar Facing Burpees