Category: wod

Saturday 12/22/2018

“Power Puff” For time: 30 Toes-to-bars Run, 400 m 15 Power Cleans, 175/115 lbs Run, 800 m 15 Power Cleans, 175/115 lbs Run, 400 m 30 Toes-to-bars


Friday 12/21/2018

“Single File” For time: 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over Rows, 35/20 lbs 20 Single Leg Deadlifts, 35/20 lbs — then — 75/50 Assault Bike Calories — then — 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over Rows, 35/20 lbs 20 Single Leg …
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Thursday 12/20/2018

“Spin Cycle” Complete as many rounds as possible in 18 mins of: 3 Rope Climbs 20/14 Assault Bike Calories 60 Double Unders


Wednesday 12/19/2018

Strength Find your Overhead Squat 5 Rep Max. Build To Heavy “Dead Arm” Complete as many rounds as possible in 12 mins of: 5 Strict Handstand Push-ups 10 Overhead Squats, 95/65 lbs 15 Deadlifts, 95/65 lbs


Tuesday 12/18/2018

“Dopamine” Every 5 mins for 25 mins do: 15/12 Assault Bike Calories 18/15 Row Calories 21 10 Meter Shuttle Runs


Monday 12/17/2018

21-15-9 reps of: Box Jump Over, 24 in Power Clean, 115 lbs Chest-to-bar Pull-up Front Squat, 115 lbs Lateral Burpee Over Barbell Push Jerk, 115 lbs


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Dothan, Alabama 36303

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