WOD

Sunday


Endurance Bay Watch Teams of 2 6000m row 200 Air Squats 200 Sit-ups 100/80 Calorie Bike 9:30 Perfect 10 2 Rounds for Time 1000m Row 50 Air Squats 50 Sit-ups 25 Calorie Bike

Friday


Join us tomorrow at 6:30 for our annual holiday festivities!   Strength Push Press @75-80% 4x5 Conditioning Mcallister 2 Rounds 20 Power Snatch 75/55 20 Toes to Bar -2k row cash out-   Accessory Incline Bench Press 4x6-8

Thursday


Fuller Teams of 2 AMRAP 25 20 Deadlift 245/165 30 Box Jumps 24/20 40 Sit-ups 2x150’ Sled Drag 135/90

Wednesday


Strength Snatch Grip RDL 8-8-6-6 Conditioning Cotton Headed Ninny Muggin 4 Rounds of: 3 Minutes 20/16 Calorie Bike or Row 10 Handstand Push-ups *Max Wallballs for the remainder of time -3 minute rest- (Goal is to give yourself at least :30-1:00 for Wallballs) Accessory IYTW 4x3 Goblet Box Crossover Step up 4x12 each leg

Tuesday


Strength EMOM 8 Min 1: 6-10 Pronated Pull-ups Min 2: 8-15 Ring Push-ups Conditioning Nutcracker 25-20-15 Burpees Alt. DB Box Step Ups 50/35 24/20 *3 Rope Climbs after each round Accessory 12 Min Bike :30 on :30 recover

Monday


Monday Strength Back Squat 4x8 @65-70% Conditioning Hobbs 5RFT 250m Row 6 Clean and Jerks 135/95 30 Double-Unders Core 4 Round superset of: DB Plank Drag x8 reps each side V-Sit x:30 Dead Bugs x8 reps each side

Sunday


Sunday Endurance klaus 3 Rounds of: AMRAP 2 Max Burpees -1 minute Rest- AMRAP 2 Max Calorie Bike -1 minute Rest- AMRAP 2 Max Air Squats -1 minute Rest- AMRAP 2 Max Sit-ups -1 minute Rest- AMRAP 2 Max Calorie Row -1 minute Rest- 9:30 EMOM 20 Min 1: Max Burpees Min 2: Max Calorie Bike Min 3: Max Air Squats Min 4: Max Calorie Row Min 5: Rest

Friday


Friday Strength Romanian Deadlift 4x6 Marley 2 Rounds 125 Double-unders 30 Wallballs 20/14 25 Toes to Bar Accessory Farmers Carry 3x300’ Side Plank 3x:45 each side

Thursday


Heat Miser Thursday Teams of 3 5 Rounds 60/48 Bike 30 Chest to Bars 30 Goblet Box Step-up 24/20, 50/35 *35 min cap

Wednesday


Skill 4x500m row :45 Rest Conditioning Griswold 10,9,8,7,6,5,4,3,2,1 Squat Snatch 95/65 *5 Burpee box Jumps overs 24/20 after each snatch round Accessory DB Skull Crushers 4x12 Crossover Symmetry Recovery Protocol

1 2 3 130