WOD

WOD 12/15/19

Strength: Power Clean: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps WOD: AMRAP 18: 15 Power Cleans 15 Lateral Burpees Over Bar 7/5 Cal Row 15...

WOD 12/14/19

Strength: Strict Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 16: 10/7 Cal Row 5 Handstand Pushups (10 Hand Release Push Up) 15 Sit Ups 5...

WOD 12/13/19

Strength: Front Squat 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 1 Rep (Find New 1 Rep Max)   WOD: AMRAP 16: 24 Goblet Squats 12 Toes To Bar (20...

WOD 12/12/19

Strength: Deadlift: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: partner workout (teams of 2) 30 minute AMRAP: - 20 Burpees - 20 Calorie Row - 20 Hand...

WOD 12/11/19

Strength: Power Snatch: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 18: 100M Row 10 Power Snatch (75/55) 20 Ab Mat Sit...

WOD 12/10/19

Strength: Back Squat 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 18: 5 Burpee Box Jump 10 KB Swing 15 Toe To Bar (30 Sit...

WOD 12/8/19

Strength: Thruster: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 20 min cap 7 Rounds: 12 Thrusters 9 Toes To Bar (18 Sit Ups) 200M...

WOD 12/7/19

Strength: Push Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 3 Rep   WOD: 6 Rounds: 50 Double Unders 15 Single Arm DB Push Press (each arm) 15...

WOD 12/6/19

Strength: Power Clean 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: Open Workout 11.5 5 Power Cleans (145/105) 10 Toes To Bar 15 Wall...

WOD 12/5/19

Strength: Push Press: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 16: 8 DB Push Press (per arm) (35/20) 8 Weighted Lunge (with DB) 8...

WOD 12/4/19

Strength: Front Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 20 min cap 8 Rounds: 200M Run 10 Goblet Squats 15 Wall...

WOD 12/2/19

Strength: Strict Press 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Heavy 1 Rep     AMRAP 16: 10 Ground to Overhead 10 Overhead Lunge 10 Burpee 25...

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