12/28/2018-FRIDAY WORKOUT

STRET EMOM X 15 MIN 1 = 2 POWER CLEANS + 2 FRONT SQUATS + 2 JERKS – 70-73% MIN 2 = :30 WALL SIT – USE WEIGHT IF TOO EASY + 5-7 STRICT PULLUP/C2B OR 1-4 STRICT MU MIN 3 = :30 WALK/ROW/BIKE/SINGLES RECOVERY METCON 15 THRUSTERS (135/95) 20 T2B 15 THRUSTERS 20...

12/27/2018-THURSDAY WORKOUT

STRENGTH CLOSE GRIP BENCH PRESS X 4 @30X1 REST 1 MIN REAR DELT FLYS X 20 REST 3 MIN X 3 SETS METCON 5 ROUNDS 400M RUN 20 BURPEES 20 PUSHUPS

12/26/2018-WEDNESDAY WORKOUT

9am and 10am WOD only! W/partner 1k row 20 rounds of 9 AKBS 7 Goblet squats 5 No-push up Burpees 1k row 20 Rounds 6 Deadlifts(95/65$ 4 Hang Power cleans 2 S2O 1k row AMRAP of Cindy 5 Pull-ups 10 Push-ups 15 Air...