Double DB Bench Press 10-10-10-10

WOD:
For Time:
60 T2B
60 Double DB Box Step Overs (35/50, 20/24)0
60 Push Ups
60 Box Jump Overs (20/24)

10-8-6-4-2 Front Squat - Pull From Floor

WOD:
11 min AMRAP:
5 Squat Cleans (Rx: 85/125, Comp: 105/155)
10 FS (Rx: 85/125, Comp: 105/155)
60’ HSW

5 Sets of 60’ Double DB Walking Lunges

WOD:
15 min AMRAP:
50 DU
15 C2B
10 Single DB Devil’s Press (35/50)

Snatch Day

WOD:
For Time:
21-15-9
Power Snatch (75/115)
SHSPU
DL (75/115)

1-1-1 Back Squat - Week 6 = Maximal 98-100+%

WOD:
13 min AMRAP:
Ascending Ladder
10 WB (14/20, 9/10')
2 RMU
20 WB (14/20, 9/10')
4 RMU
30 WB (14/20, 9/10')
6 RMU
40 WB (14/20, 9/10')
8 RMU
50 WB (14/20, 9/10')
10 RMU
...
and so on.

1-1-1 Push Press - Week 6 = Maximal 98-100+%

WOD:
9 min AMRAP:
7 Single Arm DB Clean & Push Press R (35/50)
7 Single Arm DB Clean & Push Press L (35/50)
7 Single Arm DB Thrusters R (35/50)
7 Single Arm DB Thrusters L (35/50)
14 T2B

Test Your Engine Tuesday - Last one!

WOD:
40 min AMRAP:
50 Box Step Ups (20/24)
40 DU
30 Cals on Machine of choice
20 Burpee Box Jump Overs (20/24)

1-1-1 DL - Week 6 = Maximal 98-100+%

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (75/115, Comp: 105/155)
C2B

Happy New Year's Day - Welcome 2022!
Gym is Closed

Check your email for this board video, we have an at home WOD with no equipment needed:

Live By Burpee!

Snatch - Re-grip Doubles

WOD:
14 min AMRAP:
3/3, 6/6, 9/9…
OHS (Rx: 65/95, Comp: 95/135)
Double DB Box Step Overs (35/50)
*50 DU after each set.

Back Squat: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
2 RFT:
50 Med Ball Squat Clean (14/20)
50 KBS (35/53)
50 Ab Mat Sit Ups
400m Med Ball Run (14/20)

Push Press: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
12 min AMRAP:
10 Strict Press (65/95)
5 BMU
10 Bar Facing Over Burpee

Test Your Engine Tuesday

Pick Your Machine: Row, Bike, Ski

2 Rounds:
5x Through:
90 sec Easy Pace
30 sec Fast Pace
60 sec Moderate Pace

-3 min Rest Between Rounds-

DL: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
9 min AMRAP:
7 Double DB Snatch (35/50)
5 C2B
3 Wall Walks

Happy Christmas Day
Gym is Closed