1/2/22 WOD
30 Minute Amrap 100-200-300-400-500-600-700-800-900-1,000m..etc… Row *15/12 Cal Bike After Each Round then.., 5 rds 15 Ab mat sit ups 15 Russian twist w/ med ball 1/1 30 Flutter kicks 1/1 :30 plank 20 KB rack marches 1/1
12.31.21 WOD
New Years Eve WOD Front squat /Front Rack Hold: Amrap 75sec x 3 / rest 1min Max Front squat @50-60-70% then.., 3 sets of (4min) Front rack hold @80-90-90+% 45sec work/45sec rest then.. E2MOM x 12 Odd: 300m Even: “Cindy” or “Mary. Rx+ vest
12.29.21 WOD
Good mornings 3 Sets: 10 Good mornings 8 Half burpees :20 HS hold/:30 plank then.., 21-15-9 Deadlifts Chest to bar/ banded pullups 15-12-9 Deadlifts burpees over bar 12-9-6 deadlifts C2B/banded pullups burpees over bar
12.28.21 WOD
General warmup Then… 15 Sets of: :30 @ HARD Pace :30 Rest Then.., Amrap 7min 12 AKBS 24 Wall balss rest 3min 3 RFT 12/9 cal 10 Devils press
12.27.21 WOD
General warm-up then.. Bamboo strict press 5-5-5-5-5 50′ SA KB OH carry 10 Goblet squats then.., 60/48 cals 20 Back squats 80 Dub/160 singles 40/32 cals 15 Front squts 60 dubs/120 singles 20/16 cals 10 Back squts 40 dubs/80 s
12.26.21 WOD
For Time 10 Rounds 400m run/row : Bike 18/14 cal 30 Double Unders 15 V-Ups then… 3x 20 DB high pulls 20 Db hammer curls
12.23.21 WOD
Amrap 25 300m row/run/ski 2 rope climbs/sled pull/muscle ups 100′ sandbag 100′ farmers then.., 10 Hollow rocks/:20 hollow hold 20 bicycle crunches 30 russian twist 1/1 4-5 sets
12.22.21 WOD
1000/800m row/ski 10 banded air squats 10 banded good morning 10 Banded clam shells then.., Deadlifts Every 2min 5r @50% 5r @60 4r @65 4r @70 3r @75 Then drop down to 65% Amrap 1m then.., For time: 27-21-15-9-6 Cals wall balls @12:00 8 rounds 8 alt db sn 8 burpees to target