12/31

12/31 Warm Up: 500 m Row / 400 m Run Dynamic   Strength: Dead Lifts 10 minutes build to heavy set of 3   WOD: Benchmark Thursday “Barbara” 5 Rounds for Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats *3 Minute Rest After Each...

12/30

12/30 Warm Up 500 m Row / 400 m Run 10 PVC OHS 10 PVC Pass Thrus 10 Arm Circles (fwd & bk) 10 Air Squat Holds Dynamic   Strength Back Squats 5 x 5 start @ 70% & build   WOD 5 Rounds for Time 400 m Run (on odd rounds) 500 m Row (on even rounds)...

12/29

12/29 Warm Up: 500 m Row/400 m Run 25 Push Ups 25 Sit Ups 15 Lunges PVC & Bandwork Dynamic   Strength: EMOM for 12 Minutes   (5 Cleans) 1st Minute: 5 Power Cleans 2nd Minute: 5 Squat Cleans 3rd Minute: 5 Hanging Cleans Then Repeat (135/95) or Higher...

12/23

12/23 Warm Up 500 m Row / 400 m Run 25 Hollow Rocks 15 Push Ups 15 Sit Ups 10 PVC OHS 10 PVC PassThrus Dynamic & Stretching   Strength E2M for 10 Minutes 5 Deadlifts Build Each Set Start @ 70%   WOD   30 Minute AMRAP 400 m Run (5 Laps)  –...

12/22

12/22 Warm Up 500 m Row/ 400 m Run 2 Rounds NFT 20 Air Squats 15 GHD Sit Ups 10 Lunges 5 Pull Ups – Strict   Strength: 15 Minutes to find one rep max BackSquat   WOD 3 Rounds For Time 21 Toes to Bar 14 Push Press (135/95) 7 Over the Bar...
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