THURSDAY DECEMBER 5, 2024
WOD 5 ROUNDS, 16:00 CAP: 10 BURPEE STEPUP 20” 10 BOX JUMP OVER 20 SITUP STRENGTH / FOUNDATION 12X1:00: 3
WOD 5 ROUNDS, 16:00 CAP: 10 BURPEE STEPUP 20” 10 BOX JUMP OVER 20 SITUP STRENGTH / FOUNDATION 12X1:00: 3
STRENGTH / FOUNDATION 12X1:00: 1 POWER CLEAN (PAUSE CATCH) WOD 10 ROUNDS, 15:00 CAP: 3 HANG POWER SNATCH 135/95 10
WOD AMRAP 18:00: 18 T2B 18/14 PUSHUP *EVERY 2:00 STARTING AT 0:00, COMPLETE 225M ROW / MOD: 450M B.ERG OR
STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD AMRAP 10:00: 1 DEVILS CLEAN 40s/30s 30 DUBS / MOD: 45 SINGLES
STRENGTH / FOUNDATION 9:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 3 SL BRIDGE L/R 3 BIRDDOG L/R 3
***REMINDER***930AM CLASS ONLY*** BUDDY WOD *TEAMS OF 2 – SPLIT WORK 3 ROUNDS, 30:00 CAP: *METERS 30 G2OH 95/65
WOD AMRAP 12:00: 4 STRICT PULLUP 4 PUSH JERK 135/95 (RX+ 165/115) 8 BURPEE STRENGTH / FOUNDATION 9:00: 2 DEADLIFT
STRENGTH / FOUNDATION 12:00: (ONE PAIR OF DBs) 10 DB RDL 8 DB FLOOR PRESS 6 DB ROW 4 DB
WOD AMRAP 16:00: 10-8-6-4-2 POWER CLEAN 155/105 (RX+ 185/135) 40-35-30-25-20 SITUP STRENGTH / FOUNDATION 12:00: 4-4-4-2-2-2 FRONT SQUAT COOL DOWN
STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 10 ELEVATED BRIDGE 10 BP OH SITUP 10 BP OH STEPUP 3