Today’s WOD

12-15-2018

Change one thing Str/Skill: 6×1 Hang Squat Clean Max WOD: 45reps Hang Squat Cleans & Hand Stand Push Ups 95/65

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12-14-2018

Dont take your health for granted. Str/Skill:Bench Press 5×6 Heavy WOD: 13 min AMRAP 9 Thrusters 20 Situps (95/65)

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12-12-2018

This should be fun. Ste/Skill: 8min EMOM 2Power Clean + 2 Squat Cleans WOD: 5min Max Double Unders Every 50 reps do 3 Power Cleans (155/105)

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12-11-2018

Literally fitness Str/Skill: Deadlift 1×3@70% 2×2@80% 2×1@90% 1×1@95% WOD: 12min AMRAP 6 Pull Ups 8 Push Ups 10 Lunges

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12-10-18

Never too busy Str/Skill:5×2+2 Push Press + Push Jerk Max WOD:21-15-9 Box Jumps Push Press Kettlebell Swings (24/20,95/65,53/35)

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12-8-2018

It’s almost here Str/Skill: 6×2 Snatch Grip Deadlifts Heavy WOD: 3rds Every min rotate max reps Deadlifts Hanging Knee Raise Row Calorie (225/155)

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12-7-2018

Oh boy! Str/Skill: Kettle Bell Snatch WOD: 15 min Clock Thrusters & Pull Ups 9&9 8&8 7&7 6&6 ………till done. (95/65)

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12-6-2018

Numbers dont lie Str/Skill: 7×1 Power Snatch 1Rep Max WOD: 3rds 12 Power Snatches 24 Situps 48 Double Unders (95/65)

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12-5-2018

Move Faster Str/Skill: 3min Clock 1min Air Bike 1min Rest 1min Row Max Cal WOD:4min AMRAP 7 Push Ups 3 Burpee Box Jump Overs Rest 1min 3min amrap 6 Push Up 2 Burpee Box Jump Overs Rest 1 min 2min AMRAP 5 Push Ups 1 Burpee Box Jump Over (24/20)

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12-4-2018

Mix it up Str/Skill: 13 minPush Press 7×3 3rep max Only 7 sets WOD:6min Ladder AMRAP 2,4,6,8,10…… Dumbell STO (1L/1R) Burpee Rest 1 min 2min AMRAP Dumbell Front Rack Lunge (50/35)

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