Month: December 2017

WOD – Saturday, December 30th 2017 – Conditioning

Endurance WOD 7k row – E4mom = 20 doubles + 10 goblet squats PARTNER WOD 30 Min AMRAP Every 2 Minutes on the Minute – complete 5 burpees each With the remaining time AMRAP 50 Clean and jerks 95/65 100 Burpees 5 Rope Climbs 50 DB Snatches 100 Abmat situps 5 Rope Climbs

WOD – Friday, December 22nd 2017 – Conditioning

Warm-Up 1 min bike 1 min row 1 min singles 1 min lunges 1 min empty BB work :15 rotation Strength 5×3 Clean Pull + pause Power clean above the knee WOD 5 rounds for time 1 Round of DT  = (12 DL/9 Hang Power Clean/6 STOH) (155/105) 75 doubles

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