Wednesday WOD 12/6/17
Warm Up: Tabata: Mountain Climbers Air Squats Bottoms Up KB Press Handstand Hold Strength: Push Press 3-3-3-3 *Warm up to 60% of your 1RM Clean & Jerk and maintain that weight for all 4 sets of 3 reps WOD: 2 …
Month: December 2017
Tuesday WOD 12/5/17
Warm Up: Tabata: Feet to Hands Jumping Lunges KB Swings Behind the Neck Strict Press WOD: Open WOD 13.1 17 min AMRAP: 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP …
Monday WOD 12/4/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Jumping Squats 10 KB Swings Strength: Front Squat 3-3-3-3-3 WOD: 7 min AMRAP: 1-2-3-4-5…etc. reps of: Wall Balls (20/14) Toes to Bar Sumo Deadlift High …
Saturday WOD 12/2/17
Warm Up: 2 Rounds: 100m Jog 10 Air Squats 40 ft High Skips 10 Push Ups 40 ft Butt Kickers 10 KB Swings WOD: In a 2 minute window: 200m Run Max reps Clean & Jerk (135/95) Rest 2 min …