Friday, December 15, 2017

Posted: December 15, 2017 by jmdimitri in WOD

4 RFT

21 OHLunges (R+L=1) (25/45)

21 Ball slams (10/20)

15 GHD (Sc- V ups)

15 Goblet Squat (35/55)

9/12 Calorie Row

9 Deck Squats (35/55)

Thursday, December 14, 2017

Posted: December 14, 2017 by jmdimitri in WOD

Emom 8 (4 sets)

Even: 125/150m row

Odd: 8 OHS (65/95)

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For time:

30 KBS (35/55)

30 Dubs

30 Hang Power Snatch (55/75)

30 Dubs

30 WallBalls (14/20)

30 Dubs

30 Box Jumps (20/24)

30 Dubs

Wednesday, December 13, 2017

Posted: December 13, 2017 by jmdimitri in WOD

30 min amrap

-400m run

-3 Rds:

5 C2B

10 Push-ups

15 Air Squats

-200m Row

– 15 Burpees

Tuesday, December 12, 2017

Posted: December 12, 2017 by jmdimitri in WOD

E2mom 10 (5 sets)

Hang Power Clean x 3

(Work up to a Heavy Set of 3)

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3 RFT:

20 Hang Power Cleans (65/95)

20 Front Squats

20 Push Press

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Fitness Option:

Row 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m

Rest 1:00 between ea

Monday, December 11, 2017

Posted: December 11, 2017 by jmdimitri in WOD

10 rounds for time:

15 Deadlifts (95/135)

10 Bar facing burpee

5 toes to bar

200m run

Friday, December 8, 2017

Posted: December 8, 2017 by jmdimitri in WOD

For Time:

40 Burpees

30 Box Jump Overs (20/24

20 T2B

10 HSPU

20 T2B

30 Box Jump Overs (24/20)

40 Burpees

Thursday, December 7, 2017

Posted: December 7, 2017 by jmdimitri in WOD

Emom 6

8 OHS (65/95) or 50% of your 1RM

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20 min amrap

30 Deadlifts (95/135), Adv 50% 1RM if > 95/135

30 WallBalls

30 KBS (35/55)