December 19 WOD

December 19 WOD

Barbell Skill: Overhead Squat – max reps – 1AE3M 60% of 1RM70% of 1RM80% of 1RM90% of 1RM Movement Skill:Max Height Box Jump – 10 min
December 18 WOD

December 18 WOD

Metabolic Conditioning:  Happy Birthday Max – 3 rounds – 12-16-17 Power Snatch (125/85)(115/75)(95/65) BurpeesPower Cleans (125/85)(115/75)(95/65)18 Double-Unders OR 1 Muscle-Up to end ea rd Adjust Bar for next rd – Rotate order each...
December 17 WOD

December 17 WOD

Metabolic Conditioning:  1 Round (135/95) (No Rack)400m Run + 40 Sit-Ups + 15 Front Squats 2 Rounds200m Run + 20 Sit-Ups + 9 Front Squats 3 Rounds100m Run + 10 Sit-Ups + 6 Front Squats
December 15 WOD

December 15 WOD

Metabolic Conditioning:  15 Happy Birthday Amanda/Beryl 12 min amrap12 Deadlifts(AC)16 Wall Ball(20/14 to 10/9)
December 14 WOD

December 14 WOD

Metabolic Conditioning:  15 Box Jumps(30/24) 5 Cleans(AC)12/4, 9/3, 6/2, 3/1 Movement Skill:  Wheelbarrow Leg Drop Drill Partners – 1 min each – 3 rds approx – 40′