Month: December 2019

PARTNER WOD:
*6 Rounds for Time:
64 Air Squats
32 K/B Swings (53/35)
16 HRPU’s
8 Med-Ball Sit-ups (20/14) Together

* Split reps evenly, only one partner works at a time

WOD:
For Time
150 Wall Balls (20/14)

STRENGTH:
Clean & Jerk (Building Up in Weight)

WOD:
13 Minute AMRAP
8 Hang Squat Cleans (95/65)
4 Ring Dips
2 HSPU

WOD:
Death by Burpees Over Barbell
**Rest 5 Minutes**
Death by Sit-ups

STRENGTH:
4 x 10
Bench Press (Building Up in Weight)
Bent Over Rows (5 Heavy)

WOD:
4 Rounds for Time
30 Floor Press (95/65)
20 Air Squats
10 Pull Ups

STRENGTH:
Power Snatch (building to a heavy set of 1)

WOD:
14 Minute Ascending Ladder (by 2’s)
Single Arm Snatches (53/ 35)
Single Arm OH Lunges (53/35)