Saturday

Saturday

Saturday’s Work A. Back Squat; 5, 3, 1, 5, 3, 1 (wave loading); rest 2:00 . AMRAP 12:00 6 DB Devil’s Press @40/25# per hand 6 Burpee Box Jump Overs @24/20” 200m...
Friday

Friday

It’s the last day to finish your push ups! Are you going to make it? Friday’s Work A. Pendlay Rows, 5 reps; rest 1:00 x3 B. Every 2:00 1 Power Clean + 2 Push Jerks + 1 Split Jerk x6 . In 1:00: 5 TnG Power Cleans @135/95# 5 C2B Pullups (unbroken or scale...
Thursday

Thursday

Thursday’s Work NFT DAY! A1.  Trap 3 Raise, 8-10/arm; rest :30 between arms x3 A2. DB External Rotation, 8 reps/arm rest :30 between arms x3 . B1. DB Cross Chops, 10/side; rest :30 x3 B2. Single Arm Russian KB Swings, 10 reps/arm; rest 1:00 x3 . C1. Side Plank...
Wednesday

Wednesday

Wednesday’s Work A1. Deadlift, 5 reps; rest 1:00 x5 A2. Static L Hold, :20-:40; rest 1:00 x4 (on rings or boxes) (one less set than deadlifts)  . 500m Row Rest 2:00 X4 (aim for same split time across all 4 sets, within :02-:04) . . . The Grind A. EMOM 8:00, 1...
Tuesday

Tuesday

Don’t forget to sign up for the Naughty or Nice WOD next Saturday December 8…Sign up for a heat and bring in a toy!! Tuesday’s Work A1. Barbell Reverse Lunges, 10 reps/leg; 1:00 rest on back between legs x3 A2. Box Jump Gauntlet (6 varying heights,...