top of page
    • Dec 19, 2022
    • 1 min read

12/20 WOD

Warm-up for the following:


7 Rounds For Time

7 Back Squats (115/75) (75/55)

7 Push Press (115/75) (75/55)

7 Dumbbell Thrusters (50/35) (35/20)

7 Pull-ups

7 Knees-to-elbows

7 Hand Rlease Push-ups

7 Box Jumps

13 views0 comments

Recent Posts

See All

Buy-in - 400 Meter Run 5 Rounds: 21 Wall Balls (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Box Jumps (24/20) 12 Toes to Bar

Tabata #1 Plank - Shoulder Touches 1-Minute Rest Tabata #2 Seated Med Ball Leg Raises Then For time 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Hang Cleans (135/95)

1600 Meter Row Then Back Squats 4 Sets of 5 Reps @ 75% 1-Rep Max 1 Set of 4 Reps @ 80% 1-Rep Max 2-Minutes Rest Between Sets Then 3 Set of 10 Barbell Lunges Rest as Needed Then 3 Sets of 10 Deadlifts

bottom of page