Wed. 12/4/19
Wed. 12/4/19 3mins Jump Rope 500m Row Deadlifts – Build to Heavy 3 Wod – For Time – (15min Time Cap) 10-20-30-40-50 Double Unders (2:1 Singles) 25-20-15-10-5 Push Ups 10-8-6-4-2 Deadlifts @ 225/183 Buy Out – Tri. Run
Tues. 12/3/19
Tues. 12/3/19 EMOM for 12mins – Odd – Front Squats x 6 Even – Bent Over BB Row x 10 *Same bar and weight for both movements, moderate wt. Wod – 20min AMRAP 8 Thrusters @ 45/33 8 Burpees Parallel to Bar 8 T2B 8 Cal. Row/Bike *Do Not Drop The Empty Bar*
Mon. 12/2/19
Mon. 12/2/19 Shoulder Press – 5×3 Push Press – 3×3 Wod – For Time Buy In – Patriot Run 3 Rounds 50 Dubs – Sub 2:1 Singles 10 SDHP @ 95/73 15 Push Press @ “ “ 20 Air Squats Tri. Run
Fri. 11/29/19
Date With the Plate 2 Buy In – Patriot Run (500m Row) 50 GTO @ 45/25 Plate 50 Squats w/Plate 5 Burpees Tri. Run 40 Wt’d Sit Ups @ 45/25 Plate 400m Run w/Plate 5 Burpees Tri. Run 30 Lunges w/Plate 30 Mtn. Climbers on Plate 5 Burpees Tri. Run 20 Russian Twists w/Plate 20 […]
