12-06-21

Backsquats
8@35/45/55/65%

WOD: For Time
400m Run
20 Ground to Overhead 95/65
200m Run
15 Ground to Overhead 135/85
200m Run
10 Ground to Overhead 155/105
200m Run
5 Ground to Overhead 185/115

12-03-21

Deadlifts
5@35/45/55%

WOD: 7′ AMRAP
3 Deadlifts @65% w/:05 Hold at End of Set
20 Mountain Climbers w/Hands on Bar
3 Burpees

12-02-21

WOD:
2 Rounds:
10 CG Bench @ 50% BW
15 Abmat Situps
Then, Run 800m (Time the Run)
Repeat 2 Rounds + Run…..
*Only the Run is Timed, You Will Run at Least 3 Times.

12-01-21

10′ to Establish a Heavy Hang Snatch

For Time:
3 Rounds
25/20 cal Row
20/15 cal Bike
200m Run
Rest 2:00

11-30-21

4 Rds:
10 Alt DB Bicep Curls
20 Bent Over Rows
6 Walking Lunges

12′ AMRAP:
10 Pull ups
10 Goblet Squats 53/35
25 DU / 75 Singles
5 Burpees

11-29-21

Backsquats: *All with Pause
8@30/35%
6@40/45%
4@50/55%

WOD: For Time:
1000/950m Row
50 Push Ups
30 Double DB Push Press 50/30
Rest 1:00
500/425m Row
25 Push ups
15 DB Push Press

11-24-21

10-9-8-7-6-5-4-3-2-1
Bench Press @ 75% BW
Dead Lift @100% BW
6 Jumping Lunges

11-23-21

3 Rounds:
100m Farmer Carry 70/53
25 Abmat Sit ups

Strict Press
10@34%
5@45, 55, 65%

WOD: 7′ AMRAP Ladder
2-4-6-8-10-12…..
Shoulder to OH @ 65% Strict Press Weight
Burpee Over Bar

11-22-21

Front Squats
5@35% w/Pause
5@45% w/ Pause

WOD: 2 Rounds for Time
500m Row
20 Front Squats @ 50% 1RM
400m Run
10 Front Squats

11-19-21

Team Of 2 – 25′ AMRAP
50 Cal Bike
100 Cal Row
75 TTB