WODs

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Dec | 1

2

  • AMRAP 20 mins: Rows, Toes-to-bars and Power Cleans
  • 2 Strict Press + 5 Push Press : 1-1-1-1
  • 2 Push Jerk + Jerk : 1-1-1
  • 2 Position Clean + Jerk : 1-1-1-1-1

3

  • 5 RFT: Deadlifts and Burpees
  • Strict Handstand Push-ups : 50 Reps for Time
  • Strict Pull-ups : Max Set
  • Deadlift : 3-3-3-3-3

4

  • 3 RFQ: Chin-up + Knee Raises, Ring Dips and Chinese Planks
  • "FGB Style" - Wall Balls, Alternating Single Arm Dumbbell Snatches, Box Jumps and 2 more
  • Tempo Back Squat : 4-4-4-4
  • Back Squat : 1x20
  • Lifting: Snatch Balance + Overhead Squats

5

  • Strict Press : 1 Rep Max
  • AMReps 10 mins: Strict Press, 100 m, Strict Press and 11 more
  • Shoulder Press : 1 Rep Max

6

  • Front Squat : 5-5-5-5-5

7

  • Team WOD: Running Cindy AMRAP

8

9

10

  • Fran

11

12

13

  • Nancy

14

  • Murph

15

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31

Jan | 1

2

3

4