Wednesday, December 13, 2017

WOD 12-14-17

A.) 5 x 5 seated DB press (floor)
B.) 5 x 10 KB row (each side)
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3 rds-
:45 superman
:45 dead bug hold (scale up as needed)


Tuesday, December 12, 2017

WOD 12-13-17

21-15-9
SDLHP (70/53)
Mtn. climber (x 2)
*5 heavy FSq btw each rd.
*begin WOD with F.Sq


Monday, December 11, 2017

WOD 12-12-17

EMOM x 15-
1- 14 KB SN
2- 12 FR KB lunge
3- 10 plate burpees
*2:00 max sit-ups immediately following last burpee



Sunday, December 10, 2017

WOD 12-11-17

EMOM x 10- 1 PSN + 1 SN
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3 x 2:00 AMRAP-
6 SN DL  (115/75)
6 HPSN
6- P. Press
*1:00 rest btw


Thursday, December 7, 2017

Tuesday, December 5, 2017

WOD 12-6-17

4 x max effort strict pull-up
*1 min rest btw
—————————————
25/20 cal AAB
Then-
42-30-18 WB
21-15-9 T2B