WOD 12/12/19
Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70% Then… 10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20... Read More
WOD 12/11/19
Bench Press 15 min to work up to a heavy single Then…. For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2... Read More
WOD 12/10/19
Snatch 1-1-1 Then….. 21-15-9-6-3 Thruster 75/53 Burpee Over Bar Pullup
WOD 12/9/19
Back Squats deload week. 1×5 @ 40% 1×5@50% 1×5@60% Then… 3 rds 8 Power Clean 155/103 1 Min Airbike for Cal Rest 1 min each... Read More
Endurance WOD 12/8/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds (40 Minute Cap) 10... Read More
WOD 12/7/19
Push Press 3-3-3 Then 15 Min “Jack” AMRAP in 15 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10... Read More
WOD 12/6/19
0:00-10:00 Establish a heavy strict press 10:00 – 36:00 (26 min cap) Round 1 300’ Single arm OH lunges (switch every 50’), 50/35 30... Read More
WOD 12/5/19
DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% ... Read More
WOD 12/4/19
Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP Then… For Time: 30 Box Step-overs, 50’s/35’s 21... Read More
WOD 12/3/19
EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The... Read More