Tuesday 12/10/2019

WOD
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Monday 12/09/2019

Strength
Overhead Squat
Build to a heavy single

WOD
“Power Move”
AMRAP 10:
6 Power Snatches 95#/65#
9 Overhead Squats 95#/65#
12 Box Jumps 24"/20"

Saturday 12/07/2019

WOD
"Hot & Heavy"
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

Friday 12/06/2019

WOD
"Outside the Box"
Teams of 2, AMRAP 30:
150 Meter Row, 1 Burpee Box Jump
150 Meter Row, 2 Burpee Box Jumps
150 Meter Row, 3 Burpee Box Jumps

Box Height: 24”/20”