Wednesday December 18, 2019

Today is hump day. Truly with Christmas a week a way, work parties to attend, and goodies on every corner sometimes motivation can be lacking. Remember your goals and get in the gym. 


Warm up: 12 minute clock

R leg glute bridge up w 10 kb pullover

L leg glute bridge up w 10 kb pullover

10 PVC or Empty Bar Overhead Squat

10/8 cal ski

Skill/strength 2:

2 split jerks every 2 minutes for 8 min


15 min EMOM

Min 1: row 16/12 cal

Min 2: 3/2 no jump rope climbs

Min 3: 3 push jerks 185/125(may use the rack)

On the final 3 rounds get max numbers on each station. The total of those three rounds is your score.


3 rounds

1:30-plate push press

1:30-plate ground to overhead

1:30-plate jumps

1:30-Russian twists with a plate

Rest 1 min

Tuesday, December 17th, 2019 at 10:04 pm / WODS