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 1

December 1

With a partner: switch as needed 800 m farmer carry (two KB 35/53#) 100 squats/plank hold 90 pull-ups/superman hold 80 AMSU/wall sit hold 70 burpees/bar hang hold 60 HRPU/handstand hold 50 box jumps/side plank hold 400 m farmer carry

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