WOD

Workout of the Day and Specialty Class Programming

monday, december 10, 2018

AMRAP in 10 minutes of:

5 front squats 185/125

15 t2b

CORE ENDURANCE

5 rounds of:

10 burpees

15 weighted sit ups

20 cal row

ENDURANCE

10 rounds of:

200m row

rest 60 seconds

saturday, december 8, 2018

7 rounds of:

5 power snatch 135/95

10 wall balls 20/14

15 sit ups

POWER HOUR

5 sets of:

30ft sled push HAP

5 deadlifts

30 seconds ME AD

rest 2 minutes

then,

3 sets of:

10 single arm DB push press

5 hip-back ext

ENDURANCE

ride for 30 minutes

every 2 minutes:

10 sit ups

10 jumping lunges

friday, december 7, 2018

for time:

30 step up overs 24/20

30 s2oh 95/65

6 rope ascents 15ft.

20 step up overs

20 s2oh 135/95

4 rope ascents

10 step up overs

10 s2oh 155/105

2 rope ascents

CORE ENDURANCE

3 rounds NFT

10 burpees

20 ohs w/PVC or empty bar

then,

AMRAP in 20 minutes of:

20 calorie row

10 t2b

5 ring dips

POWER HOUR

3x20 weighted lunges

4xME strict pull up

3xME push up

5 rounds of:

30 seconds ME row

rest 90 seconds