Wednesday

Wednesday

Wednesday’s Work “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats (Scale to Partner Cindy if needed!)     
Monday

Monday

Monday’s Work A. Snatch Press Under + Snatch Balance [3+2]; rest 1:00 x3 B. Every 1:30, 3-Position Snatch (ground, hang, high hang) x6 . AMRAP 10:00 4 Overhead Squats @155/105# 6 Burpee Box Jump Overs @30/24” 8 Toes to Bar . . . The Grind 6 Rounds: 9 Power...
Saturday

Saturday

Saturday’s Work 12 Days of Christmas WOD! For Time: Weight @95/65# 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Presses 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift...
Friday

Friday

Friday’s Work A. Dip Squats, 5 reps; rest 1:00 x4 (start @100% of 1RM split jerk and build) B. Split Jerk—Build to a heavy single in 10:00 . 21-15-9 Push Jerks @135/95# Box Jumps @24/20” *10 Bar Facing Burpees after each round*  . . . The Grind EMOM 10: ODD- 12...

Thursday

Thursday’s Work NFT Day! A1. Hollow Body Flutter Kicks, :30-1:00 of reps; rest :30 x3 A2. Barbell Finger Rolls, 15 reps; rest 1:00 x3 [Coaches, if people are not confident that they will not drop an empty barbell, make sure to put them on a trainer bar with...