Thursday, December 5, 2019
For time:
10 Wall ball (20#/14#)
15/12 Calorie assault bike
20 Wall ball (20#/14#)
15/12 Calorie assault bike
30 Wall ball (20#/14#)
15/12 Calorie assault bike
40 Wall ball (20#/14#)
15/12 Calorie assault bike
50 Wall ball (20#/14#)
15/12 Calorie assault bike
At the 10:00 mark:
150 Sit ups
20 Muscle ups
(partition any way)
Wednesday, December 4, 2019
Skill / Strength
Snatch
Conditioning
27- 21-15-9 reps of:
Sumo deadlift high-pull (95#/65#)
Box jump overs (24″/20″)
Tuesday, December 3, 2019
Skill / Strength
Snatch balance
Conditioning
5 Rounds for time of:
5 Overhead squats (135#/95#)
10 Toes to bar
20 Double unders
Sunday, December 1, 2019
For total time:
“Angie’s House”
20 Pull ups
20 Push ups
20 Sit ups
20 Air squats
“Helen’s House”
400m Run
21 KB swings (53#/35#)
12 Pull ups
“Fran’s House”
15 Thrusters (95#/65#)
“Nancy’s House”
400m Run
15 Overhead squats (95#65#)
“Grace / Isabel’s House”
20 Ground to overhead (95#/65#)
“Kelly’s House”
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
*workout courtesy of WODWELL
Saturday, November 30, 2019
100 Bench press (135#/95#) for time.
Row 500m every time you rack the bar.
Thursday, November 28, 2019
6 Rounds for time of:
50ft. Overhead walking lunge (45#/35#)
25 Ground to over head (45#/35#)
50ft. Overhead walking lunge (45#/35#)
25 Double unders
Wednesday, November 27, 2019
With a partner for time:
60 Synchronized burpees
60 Wall ball (30#/20#)
40 Synchronized burpees
40 Box jump overs (24”/20″)
20 Synchronized burpees
20 Deadlift (275#/185#)
