Posted on

December 7, 2018

Warmup:
10min WAMRAP
:20 N2Wall HS Hold
5/5 Reverse Lunge to High Knee
8/8 ML Press
5 Athletic Burpees

Strength: 15min Clock
4×6 HSPU
4×6/6 Weighted Step up

WOD:
Choose your own Adventure

A) 8 min AMRAP
8 DB Front Rack Lunge
8 DB Burpee
8 DB Snatch (Alternate R/L Rounds)

B) Flex
3 Rounds
4×8 Bicep Curl to Arnold Press
Max Rep Split Squat

Posted on

November 30, 2018

Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)

Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*

WOD:
Choose your adventure

A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)

B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls