Thursday 12/13/18- Workout
Partner WOD. Rotate rounds. One works while one rests.
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10 Min AMRAP:
20 cals Bike and 10X- Step-ups
10 Min AMRAP:
20 cals Rower and 10X- Sit-ups
10 Min AMRAP:
BB Lateral Jump-Overs and 10X- Core Roll-outs
Thursday 12/13/18- Workout
High Bar Back Squat- 6X4@70% or RPE4
*20 min cap.
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Complete for time: 18-15-12-9-6
DB Front Squat (55/35’s)
Wall Ball (20/10)
Alt. DB Snatch (55/35) LR=2
Sit-ups
Wednesday 12/12/18- Workout
BB Strict OHP- 5X8@RPE8
*15 min cap.
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Once done, complete 4 Rounds below:
15X- TTB or Knee Raise
15X- V Sit-up
200Y- KB Farmers Carry (55/35’s)
*Every time you set it down, 5 Burpees.
400Y- Run (sub 500M Bike)
Cardio Class (6:00A)- Tuesday 12/11/18
Complete in any order/rep scheme below:
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2000M- Bike
2000M- Rower
75X- Bicycles LR=1
75X- Burpees
75X- Wall Ball (14/10)
75X- Starfish Sit-up LR=1
