December 7, 2022
Power Clean 1×3*Find a heavy set of 3 in 15 mins. For time:30 Pull-ups50 Devil Press, 35/25 lbs150 Double UndersGoal: Sub 10 min Post Work3 rounds for quality of:10 Rower Seat Rollouts10 Rower PikesDouble Kettlebell Front Rack Carry, pick load, 50 ft
December 6, 2022
Complete as many rounds as possible in 12 mins of:4 Overhead Squats, 135/95 lbs8 Toes-to-bars12/10 Bike CaloriesGoal: 6+ Rounds Post WorkFor quality:2 rounds of:10 Plank Shoulder TapsHollow Hold, 15 secsHandstand Hold, 20 secs–then–3 rounds of:Handstand Walk, 50 ft
December 5, 2022
Back Squat 5-5-5Building from last week. Reps go down and ideally weight is going up. Post Work4 rounds for quality of:5-8 Strict Ring Dips10 Barbell Rows, pick loadRest 2 mins
December 3, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2 – for time:100 Box Jumps, 24/20 in100 Kettlebell Swings, 70/53 lbs100 Goblet Alternating Reverse Lunges, 70/53 lbs100 Single Arm Kettlebell Push Press, 70/53 lbs Goal: Sub 20 mins Today we will be working in teams of 2 to accumulate the work in ANY order. This means some […]
December 2, 2022
“Fran”21-15-9 reps, for time of:Thruster, 95/65 lbsPull-upGoal: Sub 8 mins Post WorkComplete as many rounds as possible in 8 mins of:10 Pike Compressions10 Hip ExtensionsSandbag Bear Hug Carry, pick load, 50 ft
December 1, 2022
5 rounds for time of:15 Toes-to-barsSled Push, pick load, 50 ftBear Crawl, 50 ft50 Double Unders Goal: Sub 15 min Post Work3 rounds for quality of:3x 3 Way Shoulder Raises, pick load10 Kettlebell Seesaw Rows, pick load