Previous workouts

  • Wednesday, December 12

    WOD 1:
    10 Ring Rows
    5 BB OHS
    x 5 Rounds

    WOD 2:
    10 BB Power Clean
    5 Front Rack Lunge (R/L=1)
    x 5

    WOD 3:
    10 Wall Ball
    5 BB G2OH
    x 5

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  • Friday, December 7

    SKILL: Front Squat + Cleans

    :30 Rope Whip
    :30 KBS
    :30 DBU
    :30 Rest
    :10 transition between movements
    x 4 Rounds

    :30 Wall Ball
    :30 Dip
    :30 Ball Slam
    :30 Rest
    :10 transition between movements
    x 4 Rounds

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  • Wednesday, December 5

    30:00 AMRAP
    Load barbell for all movements, we won't be changing weight during the WOD

    6* RDL
    6* DL
    6* Power Clean
    6* Front Squat
    6* Push Press
    30 DBUs

    Repeat for as many rounds as possible... BUT...
    On the 5s, row 250M then pick up where you left off.
    * = Go heavy and reduce to 3 reps

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  • Monday, December 3

    SKILL: Find Front Squat 1RM
    3-3-2-2-1-1-1...

    WOD:
    :30/:30 x 4 with 2 min rest between movements
    Goblet Squat
    Frog Leap
    Super Skiers
    Seated BB Press (empty bar)
    DB Snatch (alt on floor)
    Burpee

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