Here is what we found…
Wednesday, December 11th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 5:Buy-In: 700 Meter Row7 Squat Cleans (95/65)25 Double Unders Rest 5 Minutes
Tuesday, December 10th, 2019 Weightlifting SWOD: Push Press 15 minutes to complete their 5 working sets of:5 Sets:1 Push Press2 Push Jerks*Option to build in
Monday, December 9th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:50 Wallballs (20/14)40/30 Calorie Assault Bike30 Toes to Bar20 Dumbbell Snatches (50/35)
Sunday, December 8th, 2019 Weightlifting SWOD: Bench Press Build to a heavy set of 3 bench press Metcon WOD: Metcon (AMRAP – Reps) Ascending Ladder
Friday, December 6th, 2019 Metcon WOD: Metcon (AMRAP – Reps) 3 Rounds:1 Minute Wallballs (20/14)1 Minute Single Arm Dumbbell Snatches (50/35)1 Minute Box Jumps (24/20)1
Thursday, December 5th, 2019 Metcon WOD: Metcon (Time) 5 Rounds:100 Meter KB Farmers Carry (53’s/35’s)30 AbMat Sit-ups10 Wreck Bag Cleans (50/35) *Time Cap: 30 minutes
Wednesday, December 4th, 2019 Weightlifting SWOD: Overhead Squat 15 minutes to build to a Heavy Single:Overhead Squat (3 Second Pause) Metcon WOD: Metcon (AMRAP –
Tuesday, December 3rd, 2019 Metcon WOD: Metcon (Time) 3 Rounds:40/30 Calorie Assault Bike800 Meter Row400 Meter Run20 Burpees *Time cap: 40 minutes
Monday, December 2nd, 2019 Weightlifting SWOD: Push Jerk 15 Minutes Build to Heavy Complex:3 Power Cleans3 Front Squats3 Push Jerks Metcon WOD: Metcon (AMRAP –
Sunday, December 1st, 2019 Weightlifting Bench Press Build to a Heavy Set of 4 Metcon WOD: Metcon (No Measure) Ascending Ladder for 8 Minutes:3 Strict
