December 14, 2017

"TOM"

25:00 AMRAP:

7 Muscle Ups

11 Thrusters (155/105)

14 Toes to Bar

Strength wod:  Clean & Jerk  85%  3X3

December 13, 2017

Planks  1:00 X 3

Front Squat 10 X 1 rep

Assault Bike 50 Calorie for time

 

December 12, 2017

Complete 8 Rounds for time of:

400 Meter Row

10 Overhead Squats (135/95)

Strength wod:  Snatch  75%   5X4

December 18, 2017

Complete for time:

21 Back Squats at body-weight

7 Rope Climbs

10 Calorie Assault Bike

15 Back Squats

5 Rope Climbs

10 Calorie Assault Bike

9 Back Squats

3 Rope Climbs

10 Calorie Assault Bike

Strength Wod:  SP / PP 1 rep max

December 11, 2017

Complete this 25:00 AMRAP of:

20 Wall Balls (20/14) 10'/9'

20 Pull Ups

Body Weight Deadlifts

20 Dips

10 Calorie Assault Bike

Strength Wod:  Back Squat 1 rep max