December 30, 2019

SWOD:
Front squats 4X3

Back squats 4X5


WOD:
EMOM x 16 (4rds) 
1-10 kB snatches 55/35
2-10 goblet squats 
3-10 kB swings 
4- 30 dubs 

ACCESSORY:
60 sit ups any type

December 27, 2019

WOD:
Team of 2

150 cal bike

100 t2b

50 clean and jerk 135/95

Perform on any order, split as desire and both athletes perform at same time

December 26, 2019

WOD:
500 row -400-300-200-100

100 dubs

5 MU -4-3-2-1

( if not MU 10 ring Dips every time)

December 24, 2019

WOD:

"12 Days of Christmas"

1 sdhp 75/55

2 thrusters

3 presses

4 power cleans

5 power snatch

6 kb swing 55/35

7 pull ups

8 t2b

9 box jump over

10 du

11 burpees

12 calorie bike

December 23, 2019

SWOD:

4x12 (6/6)back rack forward lunges

WOD:

3 min amrap

3 snatches 95/65- cleans 135/95

6 push ups

9 air squats

1 min break

4 rds

(First two rds snatches last 2 cleans)!

December 19, 2019

WOD:

EMOM x 16

Odd: 5 hang power snatch

Even: 15/12 cal row

3 min rest

EMOM x16

Odd: 5 hang power clean

Even: 12 t2b

Work your weight up on both

December 19, 2019

SWOD:

E2MOM x6

2 front squats

10/7 cal bike

WOD:

10 min go as far as possible

3-6-9-12-15-18..... adding 3

Dual kB deadlift 70/55

Box jump over 24/20

Wall balls 20/14

Accessory:

20 hollow rocks

20 Russians twist

2-3 rds