Saturday 12/14/2024
/WOD
"Naan"
Partner Triple 3 For Time:
6000m/5000m Row (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
3 Mile Run (together)
Saturday 12/7/2024
/WOD
”Naughty or Nice"
NAUGHTY (Rx’d):
15-12-9
Power Snatch (95/65)
30 Double Unders
Thruster (95/65)
30 Double Unders
NICE (Scaled):
15-12-9
Power Snatch (75/55)
30 Double Unders (or 60 singles)
Thruster (75/55)
30 Double Unders (or 60 singles)
ELF (Kids or anyone else!):
4 Rounds
10 Kettlebell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Unders
Tuesday 12/3/2024
/WOD
”Sean"
10 Rounds For Time
11 Chest-to-Bar Pull-Ups (Masters Rx Pull Ups)
22 Front Squats 75#/55# (Masters Rx, 55#/35#)
*30:00 time cap
Monday 11/25/2024
/Strength
Back Squat 1x1
Build up to a Heavy Back Squat
12-15 minutes
WOD
"“Grateful. Thankful. Blessed”"
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press 135#/95#
*Score is total time of all 5 sets
