Complex Friday
WOD: “Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1...
Thursday Workout
A1. Push Press 8 x 3 All Performed at 70% of 1 RM WOD: 20 AMRAP Pull Ups- 12 Big Lap Push Press x 10 Rx- 115/75 F- 95/55
Wednesday WOD
WOD: 5 RFT DU’s - 50 KBS - 11 Push Ups - 15
Tuesday After Christmas
A1. 7 X 2 - Thrusters Add weight each set WOD: 21-15-9 Front Squat Bar Facing Burpees Rx- 135/95 F-115/75
Oh No Saturday
"Oh No Curtis P" For Time 100 Curtis P's (105 lbs/70 lbs)
Flex Friday
WOD: 30-20-10 Pull Ups Air Squat Leg levers
Thursday
Strength/Skill: A1. Sumo Deadlift 6 sets of 4 B1. Sumo Good Mornings 3 sets of 4 WOD: 4 laps with rest in-between Farmers Carry – Small...
Work It
WOD: 30 AMRAP Row for Distance
Taking Back Tuesday
Wod: 21-15-9 Box Step Ups Clean & Jerk 135/95
