December 7, 2017

Strength day:

Back Squat 10-8-6-4-2

Shoulder Press 10-8-6-4-2

Deadlift 10-8-6-4-2

*post heaviest load

December 6, 2017

Complete four rounds for time of:

30  Calorie Assault Bike

30 Push Presses (65/45)

30 Jump Pull Ups

Strength wod:  Back Squat  85%  3X3

 

December 5, 2017

Complete this 20:00 AMRAP of:

50' Handstand walk (sub: 15 Handstand PU)

15 Burpees

30 Alternating one legged squats

10 Calorie Assault Bike

Strength Wod:  Deadlift 75%  5X4

 

December 4, 2017

Complete this 20 minute AMRAP for time of:

15 Pull Ups

50 Calorie Row

50 Overhead Squats (45/35)

30 Box Jumps (24/20)

Strength wod:  Clean & Jerk  1 rep max

December 2, 2017

Complete for time:  PARTNER WOD DRAW

Complete 5 rounds of:

 30 Wall Balls (20/14) 10'/9'

30 Box Jumps (24/20)

30 KB Swings (55/30)

2 Rope Climbs

400 Meter Run together