Tuesday 12/6/22

Tuesday 12/6/22

WOD Front Squat + Push Press + Push Jerk 1×4 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – Hunsucker & Malone 4 rounds 24 Deadlifts (95/65) 18 Hang power cleans (95/65) 12 Shoulder to Overhead (95/65) Level 2:...
Monday 12/5/22

Monday 12/5/22

WOD Scott VanderSHOOT & Ben Freaking Davidson 6 Sets (1 Set every 2:30) 12×25′ Shuttle Run 15 Strict Abmat Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Up Level 2: 1/2 DU’s Level 1: 60 Single Unders, 10 pushups *Scale...
Sunday 12/4/22

Sunday 12/4/22

WOD Metcon Every minute (10:00) 15/12 Calorie Standing Bike Erg (Or Assault Bike) -rest 3:00- Every minute (10:00) 10 Burpee Box Jump Overs (20) BOX BRIEF December challenge!  Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at...
Saturday 12/3/22

Saturday 12/3/22

WOD Poke Bowls Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups Bench Press (135/95) Individual Option: 25-20-15-10-5 Calorie Row Strict Handstand Push Ups Bench Press (135/95) Level 2: Bench (95/65) , Reduce reps and/or Pike/Box Push-ups Level 1: Bench...
Friday 12/2/22

Friday 12/2/22

WOD Haupai Pie 2 sets: 50 Abmat Sit Ups 50 Toes to Bar -rest 5 minutes between sets- Level 2: Reduce Reps or TAHAP Level 1: 30 reps, Knee Raises Accessory 3 Sets: 50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy) 10 Bulgarian Split Squats (each side) BOX BRIEF...