12/31/19

12/31/19

Warm Up 15 Goblet Squats 20 Slam Balls 15 TTB Strength 12 Min Back Squat w 2 Sec Pause at bottom 10-8-6-4-2 Partner WOD 4 Rounds 30 TTB 40 Ground to Over Shoulder Sandbags 100/80 50 Wallballs

12/30/19

12/30/19

Warm Up 3 rounds 10 min Cap 10 Box Jumps 15 barbell press 45/35 50 Double Unders Strength 16 min to build to a 1 rep Jerk WOD 15 min AMRAP 5 DB Push Jerks 50’s/35’s 7 Box Jumps 30/24 Core Finisher 150 ABMAT Sit ups

12/27/19

12/27/19

Warm Up 10 Strict Pull Ups 5 Wall Walks 20 Wallballs Strength 1 Front Squat 10 Min 5-5-5-5-5 Strength 2 Push Jerk 10 Min 7-5-3-3-3 WOD 3 RFT 14 min Cap 21 Pull ups 15 HSPU 9 Thrusters 135/95

12/23/19

12/23/19

Warm Up 10 Pull ups 10 Burpees 10 KBS Strength  7 Minutes to Warm up on a Cluster WOD  12 Days of Xmas For Time: 1 Sumo Deadlift High Pull (95#/65#)2 Thrusters (95#/65#)3 Push Press (95#/65#)4 Power Cleans (95#/65#)5 Power Snatches (95#/65#)6 Kettlebell Swings (55#/35#)7 Pull-ups8 T2B9 Box Jumps (24″/20″)10 Double Unders11 Burpees12 Overhead Lunge Steps (45#/25# Plate)

12/20/19

12/20/19

Warm Up 10 Burpees 20 KB sumo deadlift High Pulls 15 medball cleans Burgener Warm Up Strength Warm Up 5 min Power Clean 5-5-5 Strength 14 min EMOM Minute 1-2-3: 3 squat cleans (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (82-84-86%) Minutes 12-13-14: 1 […]

12/18/19

12/18/19

Warm Up 15 KBS 15 Medball cleans Pick drill Row 1000m Strength 10 min Thruster warm up. 7-7-7-7 WOD. 3- 4 min AMRAP  (20 min clock) 4 min AMRAP of: 21/15 cal row, 21 KBS (55/35), 21 thrusters (75/55). Rest 4 min. 4 min AMRAP of: 15/10 cal row, 15 KBS, 15 thrusters (95/65). Rest […]

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