WOD 12.8.22

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A. Super Set Cyclist Back Squat 3020 8-8-8-8-8 GHD Nordic Hamstring Curl 5-5-5-5-5 B. 5 Rounds For Time 30 Double Under 20 Wall Ball 20/14#, 10/9' 10 Single Dumbbell Box Step Over 50/35#

WOD 12.7.22

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A. Super Set Close Grip Bench Press 2001 5-5-5-5-5 Alternating Dumbbell Hammer Curls 12-12-12-12-12 B. For Time 75 Shoulder-to-Overhead 52/35 3 Burpees Every 0:30 Seconds, Including Beginning Of Workout (0:00) …

WOD 12.5.22

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A. Super Set Bent Over Barbell Row 2101 5-5-5-5-5 Kettlebell Horn Curls 2111 10-10-10-10-10 B. 3 Rounds For Time 500 Meter Row 20 Pull Up 10 Alternating KB Rack Lunge 1.5/1P 2 Minute Rest Between Rounds …

WOD 12.6.22

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A. Super Set Every 3 Minutes for 5 Rounds Clean Complex: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean Banded Tricep Press Down 15-15-15-15 B. For Time* 40-30-20-10 Reps Of Kettlebell Swing 1.5/1P AbMat Sit…

WOD 12.4.22

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A. Super Set Work To A Heavy Push Press 3-3-2-2-1-1-1 B. 8 Rounds For Time 200 Meter Run 10 Burpee Deadlift 2 x 50/35# dumbbell

WOD 12.3.22

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A. 12 Minute EMOM 3 Hang Power Clean Every 4 Minutes Increase Load B. "The Ghost" 6 Rounds For Max Reps Of Each Exercise: 1 Min Row 1 Min Burpee 1 Min Double Under 1 Min Rest

WOD 12.2.22

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A. Super Set Cyclist Front Squat 2101 3-3-3-3-3 Suitcase Knee Over Toe Split Squat 5-5-5-5-5 R/L B. For Load + Quality 10 Minute EMOM 5 Single Arm Kettlebell Thruster R/L 10 Push Up 5 Minute Rest 10 Minute…