Daily Workout

Daily Workout

WOD for December 12th

Cleans E2MOM x 14 minutes Clean Pull + 2 High hang cleans Build to a technical weight WOD: For Time 21 burpees 18 Front squats Rx:115/75 S:95/65 15 burpees 12 Hang squat cleans 9 burpees 6 squat cleans 3 burpees 9 minute time cap

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WOD for December 11th

T2B skill work EMOM x 5 minutes 3-5 supine toes to kb’s EMOM x 5 minutes 5-8 kipping swings EMOM x 5 minutes 3-5 kipping toes to bar WOD: EO2MOM X 16 minutes ODD: Calories, Row Rx:20/15 S:15/10 T2B S:range of motion Fb:15 Rx:10 S:7 Even: Assault, Bike Rx:15/10 S:12/9[…]

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WOD for December 7th

12 Days of Christmas WOD. Goes just like the song 1, 2-1, 3-2-1, 4-3-2-1 Rx Version:                                            Scaled Version: 1. SDLHP 95/65                […]

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WOD for December 6th

WOD: Every :90 x 30 minutes (4 sets) Station 1: calories, Assault Fb:20/15 Rx:15/10 S:12/7 Station 2: Burpee box jumps 24/20 FB:12 Rx:10 S:8 Station 3: meters, row Fb:250/200 Rx:200/150 Station 4: meters, run Rx:200 S:100 Station 5: Slam balls Rx:30/20 Fb:20 Rx:15 S:12

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WOD for December 5th

RDL’s Single leg DB’s E3MOM X 12 minutes 10 (per leg) *use a weight that allows quality movement. WOD: Against an 11 minute clock 30 HSPU S: HRPU 30 Pull ups S: Jumping pull ups 30 T2B S: V-ups 30 wall balls Rx:20/14 Remaining time: Max calories, row

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WOD for December 3rd

Snatch E2MOM x 14 minutes Snatch Pull + 2 High hang snatch Build to a technical weight WOD: 3 Rounds 5 burpees over the bar 20 lateral bar hops 15 Hang Snatches 75/55 S:55/35 20 lateral bar hops 9 minute time cap

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WOD for December 1st

Teams of Two One teammate will start in station 1 and the other in station 2. When the teammate in station 1 completes the round he/she will switch with teammate two. AMRAP 30 Station 1: 2 DB power cleans Rx:50/35 S:35/20 4 HRPU 20 DU S: 40 Singles Station 2:[…]

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WOD for November 30th

Sumo Deadlift E3MOM x 18 minutes Sets 1&4: 10 @ 60% Sets 2&5: 8 @ 65% Sets 3&6: 6 @ 70% WOD: AMRAP 15 10/7 calories, Row 8 sit ups 6 Front squats RX:95/65 S:75/55

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