December 9, 2017

Partner Saturday : Pick your partner

Buy IN:  3000 Meter Row

Complete 3 rounds of:

20 Clean & Jerks (115/75)

20 Jump Boxes (24/20)

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

20 Push Ups

Buy Out: 2000 Meter Row

December 8, 2017

Complete this 20 minute AMRAP of:

5 Deadlifts (250/165)

10 Toes to Bar

15 Bar Facing BURPEES

20 Calorie Row

Strength wod:  Snatch  90%  5X1

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