December 6, 2019

Strength:

MAX OHS

WOD:

12 MIN AMRAP:
10 POWER SNATCHES (95/65)
10 FRONT SQUATS (95/65)
200M RUN

December 5, 2019

Strength:

NO STRENGTH

WOD:

ROW 3K
*Every 4 mins stop and complete
10 thrusters (115/75) 

December 4, 2019

Strength:

FOR TIME: 5 LAPS FRONT RACK WALKING LUNGES (135/95)

WOD:

5 ROUNDS:
10 DB BOX STEP UPS (50/35)
10 HSPU
200M ROW

December 3, 2019

Strength:

5 X MAX SET OF STRICT PULL UPS

WOD:

6 MIN AMRAP:
10 DL (185/95)
12 WB (20/14)

6 MIN AMRAP:
10 T2B
10 BOX JUMP OVERS (24/20)

December 2, 2019

Strength:

10 MINS TO FIND MAX BENCH PRESS

THEN..
AS MANY REPS AS POSSIBLE @ 50% OF MAX

WOD:

3 ROUNDS:
50 DU
10 POWER CLEANS (RX 135/95, RX+ 155/105)
10 BURPEES
20 AIR SQUATS

November 29, 2019

Strength:

NO CLASSES TODAY!

WOD:

November 28, 2019

Strength:

NO STRENGTH

WOD:

THANKSGIVING WOD

November 27, 2019

Strength:

NO STRENGTH

WOD:

5 ROUNDS
1 LAP PLATE PUSH (45)
15/12 CAL AB
200M RUN
10 S2OH (135/95)

November 26, 2019

Strength:

4 ROUNDS
10 FLOOR PRESS WITH 4 SEC NEGATIVE + 30 SEC STATIC PUSH UP HOLD

WOD:

4 LAPS FRONT LOADED DB CARRY (150/100)
50 T2B
200M FARMERS CARRY (50/35)
100 DU (200 singles)
15 SQUAT CLEANS (RX 135/95, RX+185/35)

November 25, 2019

Strength:

NO STRENGTH

WOD:

21-18-15-12-9-6-3
CAL AB/SKI/ROW
BURPEE OVER THE BAR
THRUSTERS (95/65)
BOX JUMPS (24/20)