Category: WOD
Thursday December 3, 2020 'Friday Workout'

Strength: 4 working sets of

5 Bench Press + 30 Plate Twist

Workout: For Time

30-25-20-15 KB Swings (53/35)

200m Run

30-25-20-15 Step ups (24″/20″)

200m Run

Thursday December 3, 2020 'Thursday Workout'

Strength: Deadlift 5-5-5-5

Workout: For Time

10-8-6-4-2 Single Arm DB Devil Press (50/35) *total*

40 Situps

10-8-6-4-2 Chest To Bar

Tuesday December 1, 2020 'Wednesday Workout'

Workout: For Time

Teams of 2!

800m Relay Run (400m each just like WODMANIA!)

80 Calorie Row

80 Wallballs

80 Calorie Echo/Assault Bike

800m Relay Run

80 Calorie Echo/Assault Bike or Ski erg

80 Wallballs

80 Calorie Row

800m Relay Run

Tuesday December 1, 2020 'Tuesday Workout'

Strength: Push Jerks 5-5-5-5

Workout: For Time

3-6-9-12-9-6-3

Power Clean RX(135/93) RX+(185/115)

Box Jump (24″/20″) RX+(30″/24″)

Strict HSPU

Sunday November 29, 2020 'Monday Workout'

Strength: Back Squats 5-5-5-5

Workout: For Time

21-15-9-6 Thrusters RX(95/63)

42-30-18-12 Double unders

21-15-9-6 Toes To Bar

Friday November 27, 2020 'Friday Workout'

Workout: 38 Minute CAP!

Teams of 2

30-60-90-60-30

Calorie Row/Bike/Erg

Push ups

15-30-45-30-15

Power Clean RX(95/63)

Front Squats

30-60-90-60-30

Walking Lunges

Step Ups (24″/20″)

Tuesday November 24, 2020 'Wednesday Workout'

Workout: 40 Minute AMRAP ***Once you finish 1 round the runs turn to 200m instead of 400m***

Teams of 2!

400m Run

80 KB Swings (53/35)

60 Situps

400m Run

80 Goblet Squats

60 Situps

400m Run

80 Pullups

60 Situps

400m Run

80 Power Snatch (75/53)

60 Situps

400 Run

80 Front Rack Lunges (75/53)

60 Situps

Tuesday November 24, 2020 'Tuesday Workout'

Strength: Bench Press 10-8-6-4-2

Workout: 23 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

1000m Row

60 Calorie Assault/Echo Bike

100 Double Unders

Sunday November 22, 2020 'Monday Workout'

Strength: Thruster 10-8-6-4-2 **Off Rack**

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

16 Wallballs

12 Deadlifts RX(115/73) RX+(155/103)

8 Hang Power Cleans RX(115/73) RX+(155/103)

4 Push Jerks RX(115/73) RX+(155/103)

Thursday November 19, 2020 'Friday Workout'

Strength: Front Squats 10-8-6-4-2

Workout: For Time

400m Run Buy in,

30-20-10 Power Snatches RX(75/53-95/63-115/73)RX+(95/63-115/73-135/93)

15-10-5 Lateral Burpee over Barbell

30-20-10 Air Squats

400m Run Buy out

**You only run at the beginning and the end of the workout**