WOD
Friday, December 13, 2019
Snatch Pull + Snatch
9 x 2
1 1/4 Back squat
5 x 7
Weighed Plank
Thursday, December 12, 2019
6 Rounds
30 Cal Row
8 DB Step Up
Lap Sled Drag
Wednesday, December 11, 2019
Power Snatch
For Time:
12 – 9 – 6
Power Snatch
Bar Muscle Up
Tuesday, December 10, 2019
Back Squat
Heavy single for today.
Bulgarian Split Squat
3 x 20
4 Sets
Lap DB Bearhug Carry
15 RKB Swings
rest
Tuesday and Thursday 1:00PM – remember to sign in to class before 10AM .
Monday, December 9, 2019
3 Rounds
2:00
Row
2:00
7 Hang Power Clean
5 Dips
2:00
Weighted Shuttle Run
Sunday, December 8, 2019
Push Press
5 x 5
AMRAP in 12
20 Alternating KB Row
Lap Rack Carry
60 DU’s
Saturday, December 7, 2019
(17.1) For Time:
10 Alternating DB Power Snatch 50/35
15 Burpee Box Jump Overs
20 DB Snatch
15 BBJO
30 DB Snatch
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO
*20 Minute Time Cap
*Can complete in partners with one person working at a time.
Friday, December 6, 2019
Segment Clean
10 x 3
Back Squat
3 x 1
GHD Hip Extension
3 x 20
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Thursday, December 5, 2019
3 sets
8 Strict Pull Ups
Rest
:40 Handstand Walk or Hold
Rest
AMRAP in 15 min:
Lap Farmers Carry
10 Push Ups
20 Ab Mat Sit Ups
30 DUs
Tues/ Thurs 1PM – reminder to sign in by 10AM.
Wednesday, December 4, 2019
Power Clean & Jerk
10 Rounds, on the 2 minutes:
200m Row
6 G2 OH