Dec 5/22.
WOD: Hope 3 Rounds - BB@55/75. EMOM- max reps at each station. Burpees Power Sn Box Jumps Thrusters C2B Rest
Dec 2/22.
Strength: CORE 12 min EMOM: 1- 50 sec plank 2- 50 sec FK 3- 50 sec Slow Mtn climbers 4- 30 Twists. WOD: 9 Rounds 1 Rope Climb 3 Sq...
Dec 1/22
Strength: C&J 8 rounds > every 90 sec 1 Hang PC + 1 push press + 1 push jerk + 1 split jerk. WOD: 5 Rounds 9 DL (135/185) 12 HSPU 15 Box...
Nov 30/22. WOD: Hotshots 19
6 Rounds 30 Squats 19 Power cleans (95/135) 7 Strict Pull-ups 400 m Run *** 40 min time cap ***
Nov 29/22.
Strength Bench Press 3-3-3-3-3. WOD: 15 min AMRAP 7 C2B 14 KBS (35/55) 21 Burpees.
Nov 28/22.
Strength: OHS 20 min to establish 1 rep MAX. WOD: 12 min amrap 3 Wall Walks 14 Box Jumps >every 3 min, starting at min 0 complete 14 T2B!!!
Nov 25/22.
Strength: Sumo DL 5-5-5-5-5. Partner WOD: 15 min amrap Partner A: max cal bike or row Partner B: completes 10 power snatches(55/75) +30...
Nov 24/22.
Strength: 12 min EMOM. 1- 7-10 strict pull-ups 2- 2 Rope climbs 3- 35 sec Hollow Hold. WOD: Alternating Tabata Pushups Sit-ups...
Nov 23/22.
Strength: C&J 20 min to find 1 rep MAX. WOD: 9 min amrap 3-6-9-12.... Thrusters 65/95 Box Jumps Burpees.
Nov 22/22.
Strength: HSPU 12 min EMOM: 1 - 3 wall walks 2- 45 sec L plank 3 -45 sec R plank. WOD: 5 Rounds - BB@95/135 200 m Run 10 Sq cleans 200 m...