December 12

December 12

WOD12:00 AMRAP3-6-9-12 etcDB push pressburpeesConditioning2 rounds, 2:00 stations (rest with remaining time)Station 1: run 400 Station 2: 40 KB swingsStation 3: 60 alternating lungesStation 4: 80 DU’sRest 2:00

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December 10

December 10

WOD6 sets30 seconds wall sit30 seconds max air squats30 seconds mountain climbers30 seconds plate overhead hold30 seconds max plate push press30 seconds restCore:4 sets30 seconds AMSU30 seconds flutter kicks30 seconds hollow hold30 seconds plank...

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December 7

December 7

Strength/Skill: EMOM x 10:00 Minute 1: 5/5 single arm DB bench press Minute 2: 10 bent over rows WOD: AMRAP 15:00 7 pull ups 14 DB push press 100 m sprint Finisher: 3 sets NFT 20 straight leg raises 30 Russian twists (R+L = 1) 40 AMSU

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December 3

December 3

Conditioning: 2 rounds. 90 sec work, 30 sec rest 1. Max distance bike 2. Max air squats 3. Max distance row 4. Max double unders WOD: 4 RFT 16/18 cal bike 14 alternating DB snatch (35/50) 12 box jump overs

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