W.O.D.

STRENGTH:
Strict Press

WOD:
13 Minute AMRAP of:
21 OH Plated Lunges
15 Box Jumps
9 Pull-Ups
25 Double Unders

STRENGTH:
Power Cleans

WOD:
3*3*3*3*3 Minute Amraps of:
3 Power Cleans
6 Barbell Push-Ups
9 Air Squats
* 1 Minute Rest

PARTNER WOD:
Buy In:
*60 OH Plated Lunges ( split reps evenly)
then;
10 Minute AMRAP of:
Partner A does:
6 Hang Snatches
8 Box Jumps
Partner B does:
Weighted Squat holds
then:
Cash Out:
*80 Sit-Ups (split reps evenly)
* Only one partner works at a time

“GO GET IT FRIDAY”
FOR TIME:
8 Rounds:
10 Wall Balls
10 Burpees

STRENGTH:
Hang Squat Cleans

WOD:
18 Minute AMRAP:
10 Hang Cleans
9 Push Press
8 Back Squat
Run 250 m

STRENGTH:
EMOM
SDHP
Bent O/ Rows

WOD:
*10 down to 1:
Devil Twists
* 10 Push ups after each round

STRENGTH:
Supersets
Bench Press/ Curls

WOD:
15 Minute EMOM:
6 Hang Squat Cleans
6 KB Swings
6 Ring Dips

STRENGTH:
Front Squats

WOD:
13 Minute AMRAP:
14 Single Arm Snatch (split repsevenly)
12 Goblet Squats
26 Double Unders

9:00 AM Class Only ~ Happy New Year!!!
Partner WOD:
20:21 min AMRAP
1 Bear Complex (each)
1 Wall Walk (each)
20 Curls *
21 Push Press *
1 Bear Complex (each)
1 Wall Walk (each)
20 OH Plated Lunges *
21 Knees to Elbow *
* Split reps evenly

Partner WOD:
17 min AMRAP:
10 Air Squats
7 Ring Dips
10 Wall Balls
7 Push Ups
10 Sit Ups