12-13-21

Power Snatch – Skill Work & Percentages

WOD: For Time:
1000/900m Row Buy In
Then, 5 Rounds:
5 Snatch Grip Deadlifts
5 Burpee Over the Bar
15 Toes to Bar
3 Power Cleans

12-10-21

Strict Press:
10@35/45%
5@55%

8′ AMRAP:
2-4-6-8-10……
Hang Clean @ 55% Strict Press #
Push Press
10 Plank Hold Side Steps

12-09-21

WOD: 3 Rounds 5′ EMOM
0-5′: Row 500m
5-10′: Run 400m
10′-15′: 2′ of Burpees

12-08-21

NFT 6-8 Rounds
5 CG Bench (work to heavy 5)
15 Medball Abmat Sit Ups
10 Russian KB Swings

12-07-21

Sumo Deadlifts
10@35/45/55/65%

Karen
150 Wallballs 20/14

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