Monday (2019DEC09) – WOD

Weightlifting: Snatch Pull + Squat Snatch@80% 1x(2x1)@85% 1x(1+1)@90% 1x(1+1)@95% 2x(1+1) WOD: 2000M RowEMOM: 10x KB Swings (55/35#)Start with the...

Friday (2019DEC06) – WOD

Happy Birthday, Lisa!!!    Strength:  Snatch-Grip Split Jerks (Behind the Neck) @80% (1x3) @85% (1x2) @90% (1x2) @95% (2x1)   Strength Accessories:  10x EMOM (Alternating):  (Weighted) Back Extensions (5x8-10) – Medium Weight Seated Arnold Presses...

Thursday (2019DEC05) – WOD

Weightlifting: Power Clean @75% (1x3)@80% (1x3)@85% (1x2) WOD: 2AMRAP: 9x Wallballs (20/14#-10FT)9/7Cal. AirdyneAMRAP: Power Clean & Jerks (135/95#)*Rest 1 Minute between AMRAPs.  *Continue until you reach 35x Power Clean & Jerks. This should take you 3-5...

Wednesday (2019DEC04) – WOD

Gymnastics:  50x Pistols (Alternating) Use a challenging modification, but focus on hitting depth. If you are good at pistols, do goblet squat pistols.    WOD:  15x Bench Press (205/135#) 1000M Row 15x Bench Press (205/135#) 750M Row 15x Bench Press (205/135#)...

Tuesday (2019DEC03) – WOD

Core Stability:  10x EMOM (Alternating): 5x Kneeling KB Chop (Each) 10x Single-Arm KB Flutter Kicks (Each)   WOD:  10 Rounds:  3x Sandbag Lungesters (70/50#)* 5x Toe-to-Bar   *Lungester = Right Reverse Lunge + Left Reverse Lunge +...