Search

Monday Dec 3rd Wod


HAPPY DECEMBER!

REMINDER! OUR HOLIDAY PARTY IS SAT DEC 15TH AT CASEYS! SEE THE FLYER INSIDE THE GYM FOR DETAILS!

ITS THE LAST MONTH OF THE YEAR! TIME TO GET SOME PR'S AND BE READY FOR THE NEW YEAR! BE SURE TO GET TO THE GYM ALL THIS WEEK AND NEXT!

STRENGTH: 15 MIN TO FIND 1 RM PRESS

CONDITIONING: 12 min AMRAP

200 M RUN

10 Pull ups (Rx+ 5 Bar Muscle ups or Chest 2 Bar Pull up)

10 single-arm DB hang clean & press (50/35) (35/25)

(5 per arm)


45 views0 comments

Recent Posts

See All

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)