Wednesday 01/01/2020

HAPPY NEW YEAR!!

WOD
"Home Alone 2"
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

*At Home Workout

Tuesday 12/31/2019

WOD
“Aleve”
In Teams of 3 For Time:
Buy-In: 75/54 Calorie Assault Bike

63-45-27
Shoulder to Overhead 135#/95#
Pull-ups

Cash-Out: 75/54 Calorie Assault Bike
*one athlete works at a time. Split work however you see fit.

Monday 12/30/2019

WOD
"Fight or Flight"
AMRAP 20:
20 Wallballs 20#/14#
20 Hang Power Snatches 95#/65#
20 Box Jumps 24"/20"
20 Front Squats 95#/65#
20/15 Calorie Row

Saturday 12/28/2019

WOD
“Perfect Bar”
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts 155#/105#
750 Meter Row
90 Hang Power Cleans 155#/105#
750 Meter Row
60 Push Jerks 155#/105#
750 Meter Row

150/105 Calorie Assault Bike

60 Push Jerks 135#/95#
750 Meter Row
90 Hang Power Cleans 135#/95#
750 Meter Row
120 Deadlifts 135#/95#
750 Meter Row