NEW SCHEDULE!
NEW ABVENT! U
NEW YEAR COMIN UP!
Abvent:
:30 secs of 5 Abs movements - 3 Rounds
skill:
Front Squats 3x6@80%eed Bent over Rows 4x4@80
WOD:
50 One-arm Rows (25ea.)35/50
*10 Floor Wipers
50 Back Squats (75/115)
*10 Floor Wipers
50 Wall Balls *10 Floor Wipers
50 Double Unr
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus