W.O.D. – Workout of the Day

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

WOD

400m run

8 Ab Rollouts

6 Deadlifts

4 STO

4 rounds

Rx: 155/115

RxA: 185/135

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Back Squat Week 5: 3 sets x 3 reps @95%

WOD

EMOM 7 min

6 Burpee Broad Jumps …

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

A1) Bulgarian Split Squats (Barbell on back) 4×12 (6 each leg)

A2) Glute Bridges 4×10 (https://www.youtube.com/watch?v=ylpfCk3i-0Y) …

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Deadlift Week 9: 5 sets x 3 reps 60%

WOD

21-15-9

Front Squats

KB SDHP

Rx 135/95 and …

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD Oly Work

Snatch Complex (1 Snatch Grip Deadlift+1 Hang Squat Snatch+1 Squat Snatch+1 OHS) x 6 sets

WOD…

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Back Squat Week 5: 6 sets x 2 reps @80%

WOD

1 Min Max Hang Cleans (95/65)

rest …

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

WOD

800m run

10 Front Squats (155/115)

3 Rounds for time

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Back Squat Week 4: 4 sets x 4 reps @90%

WOD

10 Pullups

8 Push Press …

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SKILL: Handstands and Handstand Walks (15 min)

WOD

AMRAP 12 min

7 Burpee Box Jumps (30/24)

14 KB Swings …

Announcements:

• LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
• Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Deadlift Week 8: 4 sets of 4 @80%

WOD

AMRAP 8 min

20 Cal Row

20 Wall Balls …