workouts

WOD “Wittman”7 RFT:15 A. KB Swings (53/35)15 Power Cleans (95/65)15 Box Jumps (24/20) *30 min time cap

Skill / Strength / Work-Up Movement Prep WOD 16 min EMOM1) 2 Rope Climbs2) Double Unders or Single Under Crossovers (Determine a rep goal OR ...

THANKSGIVING DAY! Partner WOD! 24 min AMRAPP1- Bike or Row for distanceP2- AMRAP10 Hang Cleans (75/55)10 Front Squats10 Shoulder to Overhead*Partners will switch roles every ...

Skill / Strength / Work-Up 10 min EMOM1) 15 Weighted Glute Bridges2) GHD Sit Ups (reps based off of previous WODs) WOD 20 min AMRAP1,000 ...

Skill / Strength / Work-Up 10 min EMOM3 Strict Pull-Up (Seated>Banded>Weighted) WOD 10 min AMRAP10 Alt. Rev. Lunge Wall Balls10 Chest-to-Bar Pull Ups10 Up Downs

Skill / Strength / Work-Up 3 Rds-Every 3 minutesx10 Back Squats (2 levels up or heavier than previous weight used) WOD 21-15-9TTBDeadlift (185/115) *9 min ...

MONDAY: Back Squats, Toes-to-Bar & DeadliftsTUESDAY: Strict Pull-Ups, Chest-to-Bar Pull-Ups, Rev. Lunge Wall Balls & Up-Downs WEDNESDAY: Weighted Glute Bridges, GHD Sit Ups, Rowing & ...

WOD “Hammer”5 Rds each for time:5 Power Cleans (135/95)10 Front Squats5 Push Jerk20 Pull-Ups:90 REST

Skill / Strength / Work-Up Wall Walk and Hang Snatch Prep WOD 3 Rds:4 min AMRAP40 Double-Unders2 Wall Walks (10 in)10 Hang Snatch (95/65)1 min ...

Skill / Strength / Work-Up Pull Up to Toes-to-Bar Progression WOD 12 min AMRAP5 Pull-Up to Toes-To-Bar10 Goblet Squats (53/35)20 R. KB Swings