22
Dec

DAILY WOD – Tuesday December 22

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STRENGTH: Back Squat (5 x 3) 5 sets of: 3 Back Squats (last 2 sets at heaviest from last week) 30 second Hollow Hold METCON (Time): 3 Rounds of: 15 Weighted Lunges (DB/KB in each hand) 15 Push-ups 400 Meter Run Rx+ (70/53)(hand release knees off ground) Rx (53/35)(hand release no snaking) Sc (hand release)

21
Dec

DAILY WOD – December 21st

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METCON: “12 Days of Christmas” 1 Thruster 2 Hang Cleans 3 Deadlifts 4 Burpees Over Bar 5 Box Jumps 6 Toes to Bar 7 Pull-ups 8 Wall Balls 9 KB Swings 10 HSPUs 11 Front Rack Lunges 12 (1200) Meter Med Ball Run Rx+ (155/105)(30/24)(T2B)(chin over bar)(20/14)(70/53)(HSPU) Rx (125/85)(24/20)(T2B)(chin over bar)(20/14)(53/35)(HSPU) Sc (95/55)(20/16)(sit-ups)(ring rows)(14/10)(40/25)(seated DB […]