April 4, 2022 WODPART 1: FRONT SQUATS Build to Heavy Set of 3 Front SquatsPART 2: "BRIEF RELIEF" 5 x AMRAP 3: 3 Burpee Pull-ups 6 Box Jump Overs (24"/20") 9 Wall Balls (14/10) Rest 1 Minute Between Rounds
PART 1: FRONT SQUATS Build to Heavy Set of 3 Front SquatsPART 2: "BRIEF RELIEF" 5 x AMRAP 3: 3 Burpee Pull-ups 6 Box Jump Overs (24"/20") 9 Wall Balls (14/10) Rest 1 Minute Between Rounds
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes