Dec 11/24.
Strength: OHS 2 reps - 10 min EMOM WOD: 4 Rounds 10/12 cal bike / row 15 T2B 5 Hang Power Sn (95/135) >> Alternate BIKE/ ROW.
Dec 10/24.
Strength: Core 12 min EMOM: 50 sec Flutter Kicks 45 sec R plank 50 sec Ankle taps 45 sec L plank. WOD: 150 Wall Balls (14/20) 150 Burpees...
Dec 9/24.
Strength: BB Complex 10 min EMOM: 1 Sq Clean + 1 Hang Sq Clean & Jerk. WOD: 16 min AMRAP > BB@105/155 2-4-6-8-10…. Power Cl HSPU DL Ring...
Dec 6/24.
Strength: 10 min EMOM Odd: 45 sec Wall Sit Even: 16 Med Ball Cleans. WOD: 15 min AMRAP - BB@95/135 12 Cal bike or row or 200 m run 12 DL...
Dec 5/24.
Strength: Hang Power Sn 2 reps > 10 min EMOM. WOD: BB@65/95 8 min EMOM: Odd: 10 OHS + max DU’s Even: 10 Power Cl + max BOB >> 2 min...