WOD

Monday, December 5, 2022

Rest

Sunday, December 4, 2022

For time:
1,000m Row
50 Wall ball (20#/14#)
30 Overhead squats (75#/55#)

Saturday, December 3, 2022

8 Rounds for time of:
40 Double unders
15 KB swings (70#/53#)
10 Toes to bar

Friday, December 2, 2022

Rest

Thursday, December 1, 2022

5 Rounds for time of:
12 Deadlift (155#/105#)
10 Burpees
9 Hang power clean (155#/105#)
10 Burpees
6 Push jerk (155#/105#)

Wednesday, November 30, 2022

Strength
Squat

Conditioning
Every 3 minutes for 5 rounds:
20 Overhead walking lunges (50#/35#)
20 Box jumps (24″/20″)

Tuesday, November 29, 2022

Skill / Strength
Hip & Back extension

Conditioning
AMRAP in 10 minutes of:
10 Calorie assault bike
11 Push ups
10 Calorie assault bike
12 Push ups
10 Calorie assault bike
13 Push ups
10 Calorie assault bike
14 Push ups, etc…

Monday, November 28, 2022

Rest

Sunday, November 27, 2022

5 Rounds for time of:
20 Unbroken pull ups
20 Unbroken wall ball (20#/14#)
40 Unbroken Double unders

Saturday, November 26, 2022

Complete as many rounds as possible in 15 minutes of:
400m Run
15 Deadlift (BW)