Category

WOD

Wednesday 1/13

Strength: EMOM 9Push Press @ 70%7,5,3,5,7,5,3,5,7 Workout: AMRAP 1515/12 Calorie Row12 Sit-Ups9 Hand-Release Push-Ups with Pause at Lockout

Thursday 1/7

Skill Work: Handstand Push-Up Practice Workout: EMOM 21 10 Alternating Single Leg Dumbbell Snatch 8 KB Wind Mills 4/4 6 Double Broad Jump

Thursday 12/31

Workout: Partner WOD3 rounds for Total Reps 3 mins On, 1 min Off of:Alternating BurpeesAlternating Power Cleans (heavy) 70%Synchronized Air Squats

Wednesday 12/30

Strength: EMOM 9Push Press 9,7,5,7,9,7,5,7,9 @ 60% Workout: EMOM 102 Power Snatch, 3 Overhead Squats @40% Rest 2 EMOM 105 Thrusters at the same weight
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