WOD Programming – Week of 12/27/21
Monday In 12 mins, complete 450ft of Double DB Front Rack Walking Lunges E5MOM x 3 15-12-9 Wall Balls, 20/14 Single DB Burpee Box Step Up Overs, 24/20; 35/20
December 2021
WOD Programming – Week of 12/20/21
Monday For time (35 min Cap) 10 Wall Walks 15 Barbell Clusters, 135/95 5 Rope Climbs/10 Rope Get-ups 5 Wall Walks 10 Barbell Clusters, 155/105 5 Rope Climbs/10 Rope Get-ups 5 Wall Walks 5 Rope Climbs/10 Rope Get-ups 15 Barbell Clusters, 135/95 10 Wall Walks
WOD Programming – Week of 12/13/21
Monday 8 Rounds for Interval Times 25/20 Calorie Bike or Row 5 Power Cleans, 185/135 10 Toes to Bar/Hanging Knee Raises Rest 1 minute
Programming – Week of 12/6/21
Monday E2MOM x 6 5 Strict Press+5 Push Press ***Weight is athlete’s choice AMRAP 15 25 V-Ups 50/40 Calorie Bike/Row 65 Wall Balls, 14/12 or 10 50/40 Calorie Row/Bike (opposite of above) 25 Ab-Mat Sit-Ups
