Month: December 2018

3 rounds for time of: 24/17 Row Calories 21 Wall Balls, 20/14 lbs 18 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Over […]

Lifting: Find a heavy Snatch Complex of: Power Snatch + Overhead Squat + Squat Snatch WOD: “Over and Out” For time: 20 […]

Deadlift 1 rep max lift. Asst: tempo front squats 4×8 :05 sec negatives barbell step ups 4×8 weighted ghd hip ext 4×10 […]

“Bells and Whistles” Complete as many rounds as possible in 15 mins of: Row, 400/350 m 20 Kettlebell Swings, 53/35 lbs Bear […]

Lifting: Find a heavy? 3 Position Clean Complex : (High Hang+mid thigh+floor) WOD: “Bender” 7 rounds for time of: 21 AbMat Sit-ups […]

Bench Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. kb floor press […]

“DIE HARD” -Teams of 3 WOD 1 RX – 60 T2B 50 Deadlifts 225/155 40 C2B 30 Box jumps 30/24 360 Dubs […]

5 rounds, 40 secs per station, of: Alternating Dumbbell Snatch, 50/35 lbs Air Squat Double Under Row Calories Rest 1 min Perform […]

“12 Days of Christmas” For Time: *Performed like the song… 1-2,1-3,2,1-4,3,2,1 etc… 1 HSPU 2 Thrusters (75/55) 3 Push Press (75/55) 4 […]