Wed. 12/16/20
Wed. 12/16/20 “Here a Snatch, There a Snatch, Everywhere a Snatch Snatch!!” Snatch Practice – Power and Hang Technique/Mechanics Wod – For Time Buy In – Patriot Run 5 Rounds 50 Dubs20/15 Cal. Row10 Snatches @ 115/83(Alt. Power and Hang Power)
Tues. 12/15/20
Tues. 12/15/20 Power Cleans – Build To Heavy 3 Wod – For Time Buy In – Perimeter Run 21 Power Cleans @ 155/12321 Push UpsPatriot Run15 Squat Cleans @ “ “15 Lateral Burpees Over BarPatriot Run9 Hang Power Cleans @ “ “9 Handstand Push Ups Buy Out – Perimeter Run
Mon. 12/14/20
Mon. 12/14/20 14min. EMOM Squats – Build To Heavy Set Odd Min. – 2 Front SquatsEven Min. – 4 Back Squats Wod – 18min. AMRAP 200m Run15 WBS @ 20/1412 Alt. DB Power Snatches @ 50/359 Toes 2 Bar Cool Down –2mins. Easy Run/Row/Bike/Ski
Fri. 12/11/20
R.E.D. Friday 12/11/20 Hero Wod – Kerrie 10 Rounds* 100m Sprint5 Burpees20 Sit Ups15 Push Ups100m SprintRest 2mins *While wearing a weighted vest Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015. Orozco is survived by her husband, Hector; […]
