WOD 01.13.20
Strength:
Back squat, 8-8-8-8-8
WOD:
“Elizabeth”
21-15-9 reps for time:
Squat cleans, 135/95lbs
Ring dips
Post loads and times to beyond the whiteboard.
Happy anniversary Marcella! I love you.
WOD 01.12.20
Strength:
In teams of 3-4, with one athlete working at a time, AMRAP in 13 minutes:
4 over the shoulder dball/sandbag or stone cleans, AHAP
WOD:
5 rounds for time:
10 elevated feet ring rows
10 barbell step ups, 95/65lbs, 20/16 inches
20 grappling shoot throughs
Post rounds and times to beyond the whiteboard.
WOD 01.11.20
Conditioning:
In teams of 3-5, with 1 athlete working at a time:
Amrap in 12 minutes:
15/10 assault bike cals*
WOD:
Amrap in 15 minutes:
49 double unders
7 hang power cleans, 135/95lbs
7 strict chin-ups
Post cals and rounds to beyond the whiteboard.
