Thursday, December 15, 2022
Partner WOD
For time
100 "T" Hand Release Push Ups
100 Box Jump Overs (24''/20'')
80 "T" Hand Release Push Ups
80 Hand Power Cleans (95/65)
60 Strict Pull Ups
60 Front Rack Walking Lunges (95/65)
40 Strict Pull Ups
40 Front Rack Walking Lunges
Post Class Optional Cardio w/ Cardio
800m Ski
100 Sit Ups
800m Ski
Wednesday, December 14, 2022
Tuesday, December 13, 2022
Monday, December 12, 2022
Squat Clean & Jerk
Take 20 minutes to establish a new Clean & Jerk 1 rep !
Go Heavy and earn that gold star!
Metcon
3 cyclesfor Max reps
3 min Amrap of
15 Double Unders
3 Power Clean & Push Jerk (135/95)
6 Air Squats
Rest 2 minutes between rounds
Start each cycle on where you left off on the previous round.
Friday, December 9, 2022
Thursday, December 8, 2022
Partner Cardio
For time
Back Rack Sandbag Lunge the length of the turf and back
100 V Ups
200 Double Unders
100 MB Sit Ups
200 Double Unders
100 Sit Ups
Sandbag Lunge the length of the turf and back
* switch every 20 lunge steps
* Switch every 10 V Ups
* Switch every 20 Double Unders
* Switch every 10 Sit Ups
Partner’s choose their Cardio
For time
2000m Row or Ski
* switch every minute