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 12/2/2024

Strength 
Clean Deadlift + Hang Power Clean 6x6
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

WOD
"Despicable Me"
3 Rounds For Time:
12/10 Calorie Air Bike
9 Clean and Jerks 95#/65# (Masters Rx - 65#/45#)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks 135#/95# (Masters Rx - 95#/65#)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks 185#/125# (Masters Rx - 125#/85#)
** There is a 6 minute time cap in each section.

Saturday 11/30/2024

WOD
“Leftovers are for quitters”
Teams of 2 For Time
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts 225#/155#
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row

Friday 11/29/2024

WOD
“Partner Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups
*Break up inside work however you see fit.