OUR WODS

12/31/2019

Front Squats
3-3-3-3-3

For Time:
Row 500 m
50 One Arm DB Snatches 50/35
50 Wall Balls 20/14

MOD WOD
For Time:
Row 500 m
50 One Arm DB Snatches 35/20
50 Wall Balls 20/14

12/30/2019

Tabata Knees to Elbows
Tabata Hollow Rocks

12 Min AMRAP:
24 Double Unders
12 Power Cleans 115/75
4 Bar Muscle-ups

MOD WOD
12 Min AMRAP:
24 Double Unders / 48 Single Unders
12 Power Cleans 75/55
8 Pull-ups

12/28/2019

Partner WOD
16 Min AMRAP:
3 Toes to Bar
4 Burpees over the Bar
5 Thrusters 115/75
4 Burpees over the Bar
3 Toes to Bar

*Partners alternate rounds

12/27/2019

Push Press
3-3-3-3-3

For Time:
40-30-20-10 of:
One Arm DB Hang Clean and Jerks 50/35
Med Ball Cleans 20/14

MOD WOD
For Time:
25-20-15-10 of:
One Arm DB Hang Clean and Jerks 35/20
Med Ball Cleans 20/14

12/26/2019

5 Rounds for Time:
Run 400 m
21 Box Jumps 24″/20″
12 Deadlifts 225/155

MOD WOD
4 Rounds for Time:
Run 400 m
21 Box Jumps 24″/20″
12 Deadlifts 165/105

12/25/2019

CLOSED

12/24/2019

For Time:
Row 1250/1000 m
80 Double Unders
60 Wall Balls 20/14
40 Pull-ups
60 Double Unders
40 Wall Balls 20/14
20 Pull-ups

MOD WOD
For Time:
Row 1000/800 m
60 Double Unders / 120 Single Unders
40 Wall Balls 20/14
20 Pull-ups
45 Double Unders / 90 Single Unders
30 Wall Balls 20/14
15 Pull-ups

BE STRONGER THAN YOUR STRONGEST EXCUSE