WOD 12-13-2023 Wednesday
AMRAP 16 12 Wall balls 20/14lbs to 10/9’ 9 T2B 12 DB snatches 50/35
WOD 12-12-2023 Tuesday
21-15-9-3 Box jumps 30/24” Pull ups TC 11
WOD 12-11-2023 Monday
5 rounds: 6 Front squats 135/95 200m run 9 Deadlifts 135/95 200m run TC 17
WOD 12-08-2023 Friday
AMRAP 13 10 Alternating dumbbell snatches 50/35 20 Airsquats 10 alternating Hammer strikes
WOD 12-07-2023 Thursday
AMRAP 13 10 Alternating dumbbell snatches 50/35 20 Airsquats 10 alternating Hammer strikes
WOD 11-06-2023 Monday
EMOM 8: M1: 5 Tempo weighted push ups 3011 M2: :20 star plank hold L + :20 star plank hold R -on hand
WOD 12-06-2023 Wednesday
Metcon 5-10-15-20-15-10-5 Burpee plate ground to OH 25kg/15kg *Rest 1 minute between sets TC 20-25
WOD 12-05-2023 Tuesday
5 Rounds: 20 step Farmers carry lunges 50/35 10 DB push press 50/35
WOD 12-04-2023 Monday
Every 2:00 X 5 30 Double unders 15 Hang Power snatches 95/65
WOD 12-01-2023 Friday
“P Party” AMRAP 12: 4 Curtis P’s 115/75 25 sit ups *1 Curtis P = 1 Power Clean + 2 Lunges + 1 Push Press