WOD
Workout 12.23.23
A. Health WOD: Teams Of 3: 40 Min Time Cap 2 Rounds For Time: 100/80 Cal Row 60 Hang Power Cleans (75/55) 30 Lying to
Workout 12.22.23
A. Health + Fitness + Performance: Every 3:00 x 5 Sets: .1.1 Front Squats .= 5 sec Front Rack Hold Flow = Unrack the
Workout 12.21.23
A. Health + Fitness + Performance: 20 Min Time Cap 4 Sets: 6 Banded Strict Press – Rest 30 Sec 50’ Double Handed Sled Pull
Workout 12.20.23
A. Health + Fitness + Performance: Every 1:15 x 10 Sets: 1 Sumo Deadlift – Looking to hit 10 Heavy Singles @ 85%+ B.
Workout 12.19.23
A. Health + Fitness + Performance: Every 1:30 x 10 Sets: 2 Bench Press @70% of 1RM @21×1 – 10% more than two weeks
Workout 12.18.23
A. Health: Every 2:00 x 6 Sets: (1+1+1) Clean Pull + Hang Clean Pull + Power Clean – hang onto the barbell after first clean
Workout 12.9.23
A. Health WOD: 25 Min AMRAP: Partner 1: AMRAP Bike Partner 2: 10 No Push Up Burpees 10 Elevated Push Ups 10 Deadlifts (135/95)
Workout 12.8.23
A. Health + Fitness + Performance: Every 3:00 x 5 Sets: 1.1 Front Squats .= 15 sec Front Rack Hold B. Health WOD: 5
Workout 12.7.23
A. Health + Fitness + Performance: 20 Min Time Cap 4 Sets: 8 Banded Strict Press – Rest 30 Sec 100’ Hand over Hand Sled
Workout 12.6.23
A. Health + Fitness + Performance: 15 Min to Find: HEAVY Double for the Day Sumo Deadlift – Rest 1:00 Every 1:30 x 3 Sets:
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