Twelve Days of Christmas 1st Day 1 Front Squats (Rx 135/85) (Rx+ 155/105) 2nd Day 2 Clean and Jerk (135/85) […]
Strength: Deadlifts: 3 Sets- 5@75%, 3@85%, 1@95% Metcon: One Arm Alternating KB Clean and Press EMOM (53/35) Min One- 1 C&P each […]
Strength: Presses- 3 Sets- 5@75%, 3@85%, 1@95% Metcon: Hero WOD DT 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 […]
Strength: Back Squats- 3 Sets- 5@75%, 3@85%, 1@95% Metcon: 21-15-9 Front Squats (95/65) and Pull Ups
Strength: Deadlifts 3 x 3, 1st @ 70%, 2nd @ 60%, 3rd @ 90% Metcon: 12 Min AMRAP […]
Strength: Strict Press 3 x 3, 1st @ 70%, 2nd @ 80%, 3rd @ 90% Metcon: 3 Rounds for […]
Strength:Clean Pull and Hang Clean above Knee 5 x 2 @75% Metcon: 4 Rounds for Time […]
METCON Only Sort of Cindy, but not quite Cindy 20 Min AMRAP 5 Toes 2 Bar 10 Hand Release Push Ups […]
Strength: Back Squats 3×3: Set 1 @ 70%, Set 2 @ 80%, Ser 3 @ 90% Metcon: 20 Cal Row […]
STRENGTH: 10 min EMOM 3 Strict+2 Kipping HSPU’s *rest 5min 10 min EMOM 2 Strict+1 Kipping T2B METCON: 2 Rounds For time […]