Thurs. 12/3/20
Thurs. 12/03/20 Wod – For Time Buy In – Patriot Run 21-18-15-12-9Plate GTO @ 45/25Alt. Overhead Plate Lunges @ “ “200m Run Finisher – 2 Rounds20 Wt’d Sit Ups @ 25/1530 Flutter Kicks w/Wt. OH40 AB Crunches50 Russian Twists w/Wt.
Wed. 12/2/20
Wed. 12/02/20 Wod – For Time 3 Rounds30 Dubs9 Toes 2 Bar15 Fronts Squats @ 75/53 500m Row 3 Rounds25 Dubs6 Toes 2 Bar12 Front Squats @ 95/63 500m Row 3 Rounds20 Dubs3 Toes 2 Bar9 Front Squats @ 115/83
Tues. 12/1/20
Tues. 12/01/20 Happy Birthday Asterios!! Wod – For Time 21-15-9Deadlifts @ 135/95Box Jumps @ 24/20Hand Release Push UpsInto… 15-12-9Hang Power Cleans @ “ “Box Jumps @ “ “Hand Release Push UpsInto… 9-6-3Push Press/Jerks @ “ “Box Jumps @ “ “Hand Release Push Ups
Mon. 11/30/20
Mon. 11/30/20 Alt. Squats – Build To Heavy4 Front Squats8 Back Squats Wod – 20min. AMRAP 30 Air Squats20 Alt. DB Hang Snatches @ 50/3510 Chest 2 Bar Pull UpsTri. Run Cool Down –2min. Row
