Teams of 2:
25min AMRAP:
20-30-40-50…etc.
Cal Row/Bike
10 synchro burpee over bar
20 Front Squats 135/95
30 synchro Sit-ups
4 Rope Climbs
Archive | WODS
Tues. Dec. 7 2021
Strength/Skill:
strict pull-ups
5 Sumo Deadlift
Metcon:
15min AMRAP:
20 kettlebell swings (53/35)
150m run
20 pushups
150m run
20 pull-ups
150m run
*RX+ is 10 Bar Muscle Ups
Mon. Dec. 6 2021
Strength/Skill:
Pause Front Squat
Metcon:
For Time:
Every 4min for 20min:
30 double unders
15 toes to bar
30 double unders
15 clean and jerks 95/65
*score is SLOWEST round
Fri. Dec. 3 2021
Strength/Skill:
strict HSPU
back extensions
Metcon:
For Time:
400m Run
10 bar facing burpees
10 thrusters 95/65
400m Run
20 bar facing burpees
20 thrusters 95/65
400m Run
30 bar facing burpees
30 thrusters 95/65
Thurs. Dec. 2 2021
Metcon:
0:00 – 9:00
9min to complete
2000m Row / 4K Assault Bike
-1min rest-
10:00 – 19:00
9min AMRAP
10 Dumbbell Bench Press 50/35
15 Ring rows
25 Doubleunders
-1min rest-
20:00 – 29:00
9min to complete
4K Assault Bike / 2000m Row
-1min rest-
30:00 -39:00
9min AMRAP
15 GHD Sit-ups
20 single leg alternating V-ups
30 Russian twists
1min plank