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December 29, 2017

Partner WOD

2,000M Row(Switch every 250M)

THEN

8 rds(Alt. Rds)

5 T2B

5 Push ups

THEN

80 Wall balls

THEN

8 rds

5 T2B

5 Push ups

THEN

80 Thrusters (75/55)

8 rds

5 T2B

5 Push ups

THEN

80 Box Jumps

December 28, 2017

Chelsea

30Min EMOM

5 pull ups

10 Push ups

15 Squats

December 27, 2017

10 Min AMRAP

10 OH Lunges (95/65)

10 OTB Burpees

30 DU

December 22, 2017

Teams of 3

4 rft

P1 - 30/24 Cal Row

P2 - 30 Push Presses 75/45

P3 - 30 Pull Ups

December 21, 2017

10 rounds

30 seconds TTB

30 Seconds Rest

30 Seconds Dips

30 Seconds Rest

30 Seconds Body Weight Deadlifts

30 Seconds Rest

30 Seconds HSPU

30 Second Rest

December 20, 2017

Strength: Power Snatch 1-1-1-1-1

10 minute Cap

10 OTB Burpees

8 Power Snatches 115/75

6 Bar Muscle Ups

8 OTB Burpees

6 Power Snatches 115/75

4 Bar Muscle Ups

6 OTB Burpees

4 Power Snatches 115/75

2 Bar Muscle Ups

December 19, 2017

Strength:  OHS 1-1-1-1-1

10 min Cap

3 rft

50 Squats

40 Walking Lunges

30 TTB

December 18, 2017

15 Min AMRAP

15 HSPU

15 Burpees

30 Pistols

December 15, 2017

Partner Frantastic

18-30-42

Thrusters (95/65)

Pull Ups

One partner starts on the Pull Ups and one partner starts on the Thrusters.  Once each athlete is finished they can switch.

December 14, 2017

Strength: Power Clean 1-1-1-1-1

WOD

10 min cap

5 rft

50 DU

15 SDHP 95/65

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