Search

Friday Dec 1st WOD


Happy December! Christmas is 24 days away! Reminder the Holiday Christmas party is next Friday Dec 8th At Caseys Drexel Hill. Pollyanna gift is optional. $25 limit. Does not have to be gym related.

Strength:

12 minute EMOM: Minute 1 – 5 Power Cleans (If legs feel up to it add a few squat cleans) Minute 2 – 5 strict handstand push ups or 7 Kipping HSPU

Conditioning:

Tabata Dubs Rest 1 minute Tabata KBS Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up

Tabata is 8 rounds 20sec on, 10 sec rest of each movement. Must complete all 8 rounds before moving on to next exercise

total time needed 19 min


24 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls