WOD

“Thunder” For Time: 20-15-10-5 -Toes to bar 60-45-30-15 -Double unders *9:00 Cap Competition: -Unbroken double unders Performance: -Double unders Fitness: -Toes to nose, knees to chest, or knee raises -30-20-10-5 …

Tuesday-January 4, 2020

“WDWA” 3 Rounds Of: 4:00 AMRAP of: -2 rope climbs -4 hang power cleans -6 front squats -8 deadlifts *4:00 rest after each round Competition: -155/105 Performance: -115/80 Fitness: -75/55 …

Monday-February 3, 2020

“BP” STRENGTH DAY Bench Press -5×5
“Maverick” Partner WOD 6 Rounds Of: 3:00 AMRAP -6 alternating dumbbell snatch -5 medball cleans -4 toes to bar *1:00 rest after each round. *Alternating movements. *Pick up next round …

Friday-January 30, 2020

“Thelma & Louise” Partner WOD For Time: -200 burpees **1000/900m row every 50 burpees. Competition and Performance: -As written Fitness: -160 burpees. -1000/900m row every 40 burpees
“Blue Steel” 9:00 AMRAP of: -3 box jump overs -3 power cleans *Add 3 reps to each movement every round. Competition/Performance: -95/65 -24/20″ box Fitness: -24/20″ box -75/55
“Smooth & Fast” 30:00 EMOM Odd: 1 hang squat snatch Even: 1 squat snatch

Tuesday-January 28, 2020

“Gator Bite” For Time: -100 double unders -50/35 push-ups -80 double unders -40 single arm dumbbell push press -60 double unders -30/20 push-ups -40 double unders -20 single arm dumbbell …

Monday-January 27, 2020

“Black Mamba” 4 Rounds Of: -32 lunges -25 sit-ups -18 pull-ups *12:00 Cap Competition: -As written Performance: -12 pull-ups Fitness: -12 strict banded or ring rows
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