Category: WOD

WOD 12/10/18

Front Squat 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight 1 rep with added weight GOAL: (attempt to) Find New 1 Rep Max WOD “Heartbreak Kid” 3 rounds 10 Front Squats (115/65) 20 Pull-Ups 50 Double Unders (or 100 …
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WOD 12/8/16

Push Jerk 5 reps empty bar 4 reps with added weight 3 reps with added weight 2 reps with added weight 1 rep with added weight GOAL: Heavy 1 Rep WOD 21-18-15-12-9 Push Jerks Wall Balls Knees To Elbows (or knee raise)


WOD 12/7/18

STRENGTH Push Press 8 reps empty bar 6 reps added weight 4 reps added weight 3 reps added weight 3 reps added weight GOAL: Heavy 3 Reps WOD 5 rounds 10 burpees 15 ground to overhead (15 lb plate / 25 lb plate) 20 sit ups


WOD 12/6/18

Strength Hang Power Clean 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight GOAL: heavy 3 reps WOD “Wittman” 7 rounds, for time: 15 KB Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20)


WOD 12/5/18

STRENGTH Deadlift 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3 heavy touch-and-go reps WOD 5 T2B (or 10 situps) 10 deadlifts 15 air squats


WOD 12/4/18

STRENGTH Thruster 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3 heavy touch-and-go reps WOD AMRAP 16: 10 thrusters 10 situps 10 wall balls