Friday 02/19/2021
/WOD
AMRAP x 15 MINUTES
5-10-15-20...and so on
Wall Balls 20#/14#
DB Hang Muscle Cleans 35#/20#
Hand Release Push-Ups
(Score is Rounds + Reps)
Friday 02/05/2021
/WOD
AMRAP x 21 MINUTES
7 Power Snatches 115#/75#
14 Wall Balls 20#/14#
21/16 Cal Row
(Score is Rounds + Reps)
Optional Finisher
3 SETS FOR QUALITY
8-12 Barbell Roll-Outs
Followed By...
5:00 Foam Roll
(No Measure)
Monday 11/30/2020
/Strength
Front Squat
3x5
*Heavy for all Sets.
WOD
12 Rounds For Time:
10 Wall Balls 20#/14#
20 Double Unders
Friday 09/25/2020
/Strength
EMOM x 10 MINUTES
MIN 1 - 5/5 Front Rack Reverse Lunges
MIN 2 - :50 Weighted Glute Bridges
(Score is Weight)
WOD
"TRIDENT"
AMRAP x 4 MINUTES
MAX Wall Balls 20#/14#
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls 20#/14#
(Score is Reps)
