OUR WODS

12/6/2019

OH Squats
7-7-7

7 Min AMRAP:
7 Squat Snatch 95/65
35 Double Unders
____________

CF Basics

18 Min AMRAP:
10 Thrusters 75/55
10 Toes to Bar / Hang Knee Raises
10 KB Swings 53/35

12/5/2019

3 Rounds for Max Reps:
1 Min Work / :30 sec Rest:
Ski Erg Calories
KB Swings 53/35
DB Box Step-ups 35/20 x 2
HR Push-ups
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CF Basics

Deadlifts
3-3-3-3-3

For Time:
21-15-9 of:
Power Cleans 95/65
Burpees over the Bar

12/4/2019

Shoulder Press
8-8-8-8

For Time:
25/20 Assault Bike Calories
50 Med Ball Cleans 30/20
25 Push Jerks 115/75

MOD WOD
For Time:
25/20 Assault Bike Calories
50 Med Ball Cleans 20/14
25 Push Press 75/55

12/3/2019

Deadlifts
5 reps @ 70% 5RM
5 reps @ 80% 5RM
5 reps @ 90% 5RM

2 Rounds for Max Reps of:
2 min Calorie Row
:30 sec Rest
2 min Power Cleans 135/85
:30 sec Rest
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CF Basics
Front Squat
3-3-3-3-3

10 Min AMRAP:
10 Split Squats Left Leg
10 Split Squats Right Leg
10 KB Swings 53/35

12/2/2019

Mobility:
Couch Stretch
Pec Ball Smasher

For Time:
21 Thrusters 95/65
7 Bar Muscle-ups
18 Thrusters 95/65
6 Bar Muscle-ups
15 Thrusters 95/65
5 Bar Muscle-ups
12 Thrusters 95/65
4 Bar Muscle-ups
9 Thrusters 95/65
3 Bar Muscle-ups
*15 min cap
_____________

CF Basics

For Time:
Row 1000 m
then 3 Rounds of:
30 Sit-ups
20 Box Step-ups w/Med Ball OH 20/14
10 Strict Pull-ups

11/30/2019

DESFORGES

Five rounds for time of:
12 Deadlifts 225/155 
20 Pull-ups
12 Clean and Jerk 135/95
20 Knees to elbows

11/29/2019

20 Min AMRAP
60 Double Unders
40 Wall Balls 20/14
20 KB Swings 53/35

*Partner or Individual

BE STRONGER THAN YOUR STRONGEST EXCUSE