Category Archives: WOD

Wednesday, December 19th

Strength : Press Find a 1 rep max WOD: 12m AMRAP Buy in with: 400m Row 20 Toes to bar 200m row – then AMRAP with remaining time 10 Pull-ups 10 Overhead Squat 105/75 Scale Front Squats for OHS....
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Tuesday, December 18th

Strength: Squat Snatch EMOM 7 - 1 Rep No maxing out, no failing, just 7 great quality reps. WOD: EMOM 20 1 - 12 Wall Balls 20/14 2 - Calorie Row 14/12 3 - 10 Burpees 4 - 50 Double Unders 5 - 8 Devils Press 35/25 14 cal row for men, 12 for women. No single skips, use the minute to get double...
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Monday, December 17th

Strength: High Bar Back Squat 5-5-5-5-5 WOD : 7m AMRAP 5 Deadlift 155/105 3 Thrusters 1 Box Jump 24/20 *Increase by 1 Box Jump each round. Scale the weight to be HEAVY, the 3 Thrusters should be very hard....
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Sunday, December 16th

Strength : Posterior Chain Work Every 2:00 for 5 sets 1 Deadlift, heaviest able 10 KB Swings 1 Back Squat WOD: 12m AMRAP 5 Power Clean 135/95 10 DB Thrusters 50/35 30 Double Unders...
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