WOD 12/12/23
EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Jerk Then… For Time 21-15-9 Clean, 135/93 C2B Pullup Jerk, 135/93 HSPU
WOD 12/11/23
Pause Front Squat: 3 x 5 w/2sec pause @ 75% then… 14 Min AMRAP Ladder: 4-8-12-16-20….. Alt Kb Swings, 70/53 Alt Pistols (single leg squats)... Read More
WOD 12/10/23
Olympic Lifting -Snatch w/pause 2″ off floor + pause in catch: 4 x 1 @ 75%+ -10 MIN EMOM 2 cleans + 1 Jerk (try... Read More
WOD 12/9/23
Bench Press: Establish a 1RM Then…. 18 Min AMRAP 10 DB hang snatches, heavy 10 Wall Ball Shots 10 Toes 2 Bar
WOD 12/8/23
WWPF 5 Rounds 30 Drag Rope DU (Mix Anyway) 20 Sandbag Squats, 100/75 25′ Shuttle Run Relay x 10 3 Rounds 50 Drag Rope DU... Read More
WOD 12/7/23
Happy Birthday to Super Doug!! Dougie Man (to be done like Holleyman) 30 Rounds 3 High Box Jumps 30/24 2 Cleans 185/133 (Masters 50+ RX... Read More
WOD 12/6/23
a. Bent Over Row 3×8 b. Strict Press 3×8 Then….. 5 Rounds 4 Minute AMRAP, 1 Minute Rest 400m Run or Ski 20 Wall Balls... Read More
WOD 12/5/23
15 min to a heavy complex 1 snatch grip deadlift + 1 snatch + 1 hang snatch For Time: Deadlift, 225/153 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump,... Read More
WOD 12/4/23
Front Squat: Test 1RM Then…. FrAnMRAP -with a 12 Minute Clock 21-15-9 Thruster 95/63 Pullup With Remaining Time: AMRAP Cindy 5 Pullups 10 Pushups 15... Read More
WOD 12/3/23
Olympic Lifting -3 Position Snatch (ground + low hang + hang: Work to a heavy -Clean Pull + Clean + 2 Jerks: Work to a... Read More