1. Strict Press 4x 3 2. Single Leg Deadlift 4×6-8 3. AMRAP x 10 minutes 10 V-ups 10 Burpees 10 Box Jump overs
Categories Archives: Daily WOD
1. 4 sets of : 10 Thrusters (135/95) 15 Cal Assault Bike 20 Push ups 25 KB Swing 30 Double Unders *Rest 3min between sets
Merry Christmas Everyone!!!!! 1 “Fran” 21-15-9 Thrusters (95/65) Pull ups 2. Front Squat Work up to heavy Single in 12 minutes 3. 3 Sets of: 10 Hallow Rock 30sec Side Plank 10 Superman
1. “12 Days of Christmas” 1-200m run 2- Clusters (95/65) 3- Box Jump(30/24) 4- Burpees 5- T2B 6- HR Push-up 7- Ring Rows 8- Jumping Lunge 9- Wall Balls 10- KB Swing 11- Clean + Jerk 12- OH Squats (95/65) *done in the format of the song! Enjoy
1. AMRAP x 5 minutes Strict Pull up Rest 1 min AMRAP x 5 min Accumulate max L-sit 2. Quickly Build to a Heavy Deadlift then AMRAP x 9 minutes 21 Deadlifts (155/105) 15 Burpees 9 Shoulder to Overhead (155/105)
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