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WOD 12.15.17...

A Back Squat 5@70-75%, 3@80-85%, 1-3@90-95% Chipper* 20 Weighted Pistols (53/35) 20 Strict HSPU 30 Toes to Bar 30 Snatch (full squat, 135/93) 40 calorie Row...


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WOD 12.14.17...

A ROMWOD or active recovery B Mobility: traps, delts Weighted Pull Up 4x3 @3031 50' Hand over hand sled pull Max distance handstand walk in 30 seconds ...


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12.13.17...

A Deadlift 3@70%, 3@80%, 3+@90% 10 Rounds: 3 Power Cleans (225/153) 100' Sled Push (AFAP) Rest 2 minutes B Deadlift 3@70%, 3@80%, 3+@90% 8 Rounds: 5 Power Cleans ...


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WOD 12.12.17...

A Bench Press 5@70-80%, 3@80-90%, 1@90-95%, 5@75-85%, 3@85-95%, 1@95-100+% AMRAP 10 Bike 20 calories 15 Ring Push Ups 10 Hip Extensions (GHD) B Bench Pre...


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WOD 12.11.17...

A EMOM x 30 1st minute: 4 Thrusters 185/123 2nd minute: 12 Chest to Bar Pull Ups 3rd minute: 20 Russian KBS 70/53 B EMOM x 30 1st minute: 5 Thrusters 135/95...


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