WODs

Alt EMOM 14 mins: Shoulder Press and Plank Holds

Every 1 min for 14 mins, alternating between: 1 Shoulder Press, 90% 1RM Plank Hold, 30 secs

work up to the 90 % prior to the emom

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Partner WoD

Chipper: Shoulder Press, Row Calories, Double Unders and Burpee Penalties

For time: 100 Shoulder Press, 95/65 lbs 200 Row Calories 300 Double Unders 5 Burpee Penalties

Each person will start on a movement, when you want to switch movements with your partner both of you will have a 5 Burpee transition.

View Results (19)

Nothing assigned for December 05, 2019

Front Squat : 6 @ 70%, 5 @ 75%, 4 @ 80%, 3 @ 85%

Front Squat 1x6 at 70% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x3 at 85% 1RM Rest as needed between sets.

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Nothing assigned for December 05, 2019

Nothing assigned for December 05, 2019

Nothing assigned for December 05, 2019

Nothing assigned for December 05, 2019

Nothing assigned for December 05, 2019

Nothing assigned for December 05, 2019

Nothing assigned for December 05, 2019