12/6/21
WOD
Every 2:00 for 5 sets:
2 Squat Cleans
2 Split Jerks
14 minute AMRAP with a Partner of:
7 Power Cleans
7 Box Jump Overs, 24"/20"
12/5/21
WOD
Rest Day
12/4/21
WOD
“Artie”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95/65 lb.
12/3/21
WOD
EMOTM for 30 minutes:
1: Deadlift, 3 reps
2: Alt. between Max Bar Muscle-ups and Max Ring Muscle-ups
3: Rest
12/2/21
WOD
Front Squat 7 x 1
AMRAP in 10 minutes of:
25 Air Squats
15 Russian KB Swings
10 Wall-Balls
5 Kettlebell Swings
*Use a Heavy Kettlebell and Heavy Wall-Ball.
12/1/21
WOD
For time:
21 Burpee Box Jump Overs, 24"/20"
Run 800 meters
18 Burpee Box Jump Overs
Run 600 meters
15 Burpee Box Jump Overs
Run 400 meters
Cash out:
Max Effort 20 Calorie Air-bike
11/30/21
WOD
4 rounds EACH for time of:
Row 500 meters
155/105-lb. overhead squats, 10 reps
*Rest as needed between sets (3+ minutes)
12/29/21
WOD
Perform 7 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of Pull-ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of Push Press, 1/2 Body-weight
Rest 30 seconds
30 seconds of Ring Dips
Rest 30 seconds
11/28/21
WOD
Rest Day
BIG THANKS TO EVERYONE WHO DONATED TO THE THANKSGIVING FOOD TRAIN FOOD DRIVE!
11/27/21
WOD
“Ricky”
AMRAP in 20 minutes:
10 Pull-ups
10 Dumbbell Deadlifts, 50/35-lbs.
8 Push Press, 135/95-lbs.