WOD 12-13-2022
Annie 50-40-30-20-10 Double-unders Sit-ups
WOD 12-12-2022 Monday
AMRAP 11: 8 Cal row 8 Lunging box jumps 24/20” 8 Med Ball slams (as fast and aggressive as possible) 20/14
WOD 10-21-2022 Friday
5 rounds: 75 Double unders 5-4-3-2-1 rope climbs
WOD 10-20-2022 Thursday
AMRAP 20: 2 KBHP 70/53 2 KBS 70/53 200m run 4 KBHP 4 KBS 200m run ….increase 2 reps for KBHP and KBS each round
WOD 10-19-2022 Wednesday
4 rounds: 8 HSPU 8 Box jump overs 30/24” 8 Dual DB hang snatches 50/35
WOD 10-18-2022 Tuesday
EMOM 16: 4 Ring muscle ups 8 DB thrusters 50/35
WOD 10-17-2022 Monday
15-12-9-6 Deadlifts 255/185 Cal row 6-9-12-15 T2B Cal row
WOD 10-14-2022 Friday
12-10-8-6-4-2 Cal Row DB Push ups 50/35 DB Deadlifts 50/35 DB Push press 50/35
WOD 10-13-2022 Thursday
150 Wall balls 20/14 to 10’/9’ 30 Squat Snatches 135/95
WOD 07-13-2022 Wednesday
3 Rounds: 400M Run 10 Power Cleans (155/115) 10 Box Jump Overs 24/20″ 10 Push Jerks (155/115)
