Friday 12/13/2019

WOD
"Stairmaster"
For Time 30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups 50#/35#
* Women's Calories: 21-14-7

Directly Into...

10-20-30:
Alternating Dumbbell Snatches 50#/35#
Wallballs 20#/14#

Thursday 12/12/2019

WOD
“Body Slam”
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Medball Sit Ups 20#/14#
5 Push Press

*Build in Weight on the Push Press*

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"