Friday 12/28/2018
Strength: Bench Press Build to a heavy 5 Conditioning: 12 Min. AMRAP 5 Strict HSPU 10 Hang Power Cleans (95/65) 15 Deadlifts (95/65)
Thursday 12/27/2018
Strength: Back Squat 4-4-4 Conditioning: 3 Rounds 400m Run 50 Double Unders 25 DB Thrusters (20/15)
Wednesday 12/26/18
Conditioning: Vance's 30 years of service celebratory WOD 22 min AMRAP 22 Cal Bike 11 Power Cleans (135/95) 5 Tire Flips 1 Rope Climb...
Monday 12/24/18
Conditioning "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest three minutes between each round.
Friday 12/21/18
Conditioning: 12 Days of Christmas 1. Bar Muscle up (Scale: Wall Walk) 2. Burpees 3. Thrusters (95/65) 4. Box Jumps (24/20) 5. T2B 6....
Thursday 12/20/18
Conditioning: 3 Rounds 4 min AMRAP 250m Row 8 cycles of: Lunges, lunges, squat, squat with a plate (45/25) Rest 2 min 4 min AMRAP 15/12...
Wednesday 12/19/18
Strength: Bench Press 5x3 Conditioning: 2 RFT 50 DU 25 Hang Power Cleans (95/65) 50 DU 25 Push Press 50 DU 25 T2B
Tuesday 12/18/18
Conditioning: For time: 800m Run 20 DB Box Step Overs (50/35) 40 KBS (55/35) 800m Run 20 Strict HSPU 40 KB Deadlifts (50/35) 800m Run 20...
Monday 12/17/18
Strength: 10 min EMOM - 1 Snatch: start at 60% and add 10lbs each min Conditioning: For Time: 15-12-9-6-3 Power Snatch (115/75) Bar...
Friday 12/14/18
Strength: Deadlift 2-2-2 Conditioning: For Time: 1-10 T2B 10-1 Deadlifts (225/155)
