Monthly Archives: December 2018

WOD for 12.8.18

Strength:
Slog:
20min Ascending Rep Ladder
2, 4, 6, 8, 10....
Squat Cleans (135/95)
Bar Over Burpees
Plate Sit-ups (25/15)

5 Minutes Rest

30-20-10
Front Squats (95/65)
Double Unders






Metcon:
Slog:
20min Ascending Rep Ladder
2, 4, 6, 8, 10....
Squat Cleans (135/95)
Bar Over Burpees
Plate Sit-ups (25/15)

5 Minutes Rest

30-20-10
Front Squats (95/65)
Double Unders

WOD for 12.7.18

Strength:
Skill:
Double Unders!
***This will be the last class of the year to practice your dubs. If you're someone who is trying to get this skill dialed in before the end of the year, come to class and practice! (Dev, this means you!)

Metcon:
4 Rounds
25 Box Jumps
400m Run

WOD for 12.6.18

Strength:
Dead Lifts
5x6 @ 80% 1RM



Metcon:
"Isabel"
For Time
30 Power Snatch (135/95)

WOD for 12.5.18

Strength:
1) Bench Press
5x6 - Moderate intensity

2) 5x10 Ring Rows
*** Feet on box/bench, try to get body as parallel to the floor as possible



Metcon:
5 Rounds
10 HSPU
25 Russian KB Swings