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WOD

12/11/19

Every 2:30 x 4

5 deadlifts

Max hollow hang from bar

*Athletes choice on weight for DL

 

12 min AMRAP

3 weighted pull ups (35/25)

6 push ups on DB

9 DB front squats

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12/11/19

WOD

12/10/19

Power Snatch 3-3-3

 

 

3 rounds

20 DB snatch 50/35

75 double unders

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12/10/19

WOD

12/09/19

Every 2 Min for as long as you can last OR 30 Min...

Run 200 Meters

10 Hang Squat Clean Thrusters

 

RX Men: 75#

RX Women: 55#

Score is total rounds completed + reps into the next round.

You can scale the run to 1 min, 14/10 cal row or 12/8 cal bike

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12/09/19

WOD

12/07/19

Partner WOD  - 40 min AMRAP (Partners run together and breakup work however they wish)

50 Burpees

400 M Run

50 KBS

400 Meter Run

50 Pull ups

400 Meter Run

50 Push ups

400 Meter Run

 

 

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12/07/19

WOD

12/06/19

Overhead Squats

3 - 3 - 3

 

AMRAP 3

18 Wall Balls 20/14

Max Cal Row

Rest 3:00

AMRAP 3

15 Wall Balls 20/14

Max Cal Row

Rest 3:00

AMRAP 3

12 Wall Balls 20/14

Max Cal Row

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12/06/19

WOD

12/05/19

25 min AMRAP

Teams of 2:

Manmakers

200m Run - Time keeper

*one partner is running while the other accumulates as amrap manmakers- score is total # of mm

 

*manmaker: push up, R arm Row, push up, L arm row, squat clean, thruster

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12/05/19

WOD

12/04/19

For time:

50 walking lunges

25 C2B pull ups

50 Box Jumps 24/20

25 double unders

50 Back Extenstions

25 Ring Dips

50 K2E

25 Airsquats

50 Sit Ups

5 Rope Climbs

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12/04/19

WOD

12/03/19

Strict Press 

4 x 7 with 3 sec Pause OH Each Rep

 

Complete as many rounds as possible in 12 minutes of:

10-cal. bike/ 10 cal row  (8 for women)

15 push-ups

20 single-leg squats, alternating

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12/03/19

WOD

12/02/19

Front Squat 3X3

 

 

4 Rounds

14 DB Thrusters 30/20

400 M Run

3 Mins Rest

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12/02/19

WOD

11/30/19

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Air Squats

40 Slamballs 30/20

30 DB Shoulder to Overhead (50/35 lbs)

20 Burpees

10 Strict Pushups

 

Partner A starts with 50 air squats, Partner B then performs 40 slamballs, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict push ups, then Partner B does 50 air squats…and so on.

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11/30/19

WOD

11/29/19

"Lumberjack 20"

 

20 Deadlifts 275/195

Run 400m

20 KB swings 72/53

Run 400m

20 Overhead Squats 115/75

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps 24/20

Run 400m

20 DB Squat Cleans 45/35

Run 400m

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11/29/19

WOD

11/28/19

ENJOY SPENDING TIME WITH FAMILY AND FRIENDS!

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11/28/19