Category: WOD

12/10/19

TUESDAY Strength: Floor Press 4×8 WOD: 21-15-9 Thrusters (115/75) Bar Facing Burpees Post: KB Marching 3×10

12/9/19

MONDAY Strength: Box Squats 5×5 WOD: 18 min AMRAP 40 Double Unders 30 Pistols 20 Dips 20 CTB RX-40 Double Unders-30 Pistols-10 Ring Ms. Ups Post: Side Plank Raises 3×15

12/7/19

SATURDAY Community WOD 40 min AMRAP 600M Run 30 Alt. KB snatches (53/35) 20 Straight Arm KB Sit Ups 10 Burpees to a target 5 Wall Walks *3 Rope Climbs during each round

12/6/19

FRIDAY Strength: EMOM 10 min 1 Snatch + 1 Hang Sn (working to a heavy complex) WOD: 12 min AMRAP: 14 OH Alt Lunges (95/65) 14 TTB 14 Double Unders Post: Hollow Rocks 3×30

12/5/19

THURSDAY Strength: Deadlift 4×8 Chipper WOD: 800M Run 125 Air Squats 100 Sit Ups 75 Push Ups 50 Box Jumps 25 Deadlfits (185/135) Post: KB Bent over Rows 3×12

12/4/19

WEDNESDAY *****Last day to pre-order hoodies and tee’s!!! Partner Hero WOD “Dorie”: Please watch video below about Dorie. AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each). There will be a modification for some of you for this! Then, in time remaining: Partner A completes 1 round of: 15 American …
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