12/5/2019 - WOD A


Workout
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)


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A.  2 sets - 30 banded hammy curls + 10 feet together rdls + 10 regular rdls
B. 3 sets- 12 tempo back squats 3 seconds down 3 seconds up
        superset with 30 sissy squats with very light weight if any weight
C.  3x10 db box step ups each leg fast and light
D. STRETCH!

12/5/2019 - Boot camp


Workout
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
OPTIONAL FINISHER
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs


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Comments

Gary Godtland

Gary Godtland 1 month, 3 weeks ago / Reply

12/5/2019 - WOD A: 16:30
Notes: 24” Stepups 1 Abmat for Hspu - didn’t come off the wall tho 300# Deadlifts Liked this one 💪

Kelsey Byrne

Kelsey Byrne 1 month, 3 weeks ago / Reply

12/5/2019 - WOD A: 15:11
Notes: Green band pull-ups 6 strict handstand push-ups with 2 ab mats 175# deadlift 24” box jumps

Kaitlin Koffink

Kaitlin Koffink 1 month, 3 weeks ago / Reply

12/5/2019 - WOD A: 15:00
Notes: Banded strict pull ups. Black band.

John Flintosh

John Flintosh 1 month, 3 weeks ago / Reply

12/5/2019 - WOD A: 17:46
Notes: Broke pull ups into 3’s HSPU’s : 6-6, 6-6, 6-6, 12 DL: 245

Simone Schmuhl

Simone Schmuhl 1 month, 3 weeks ago / Reply

12/5/2019 - WOD A: 15:33
Notes: 5 and 15 at 24 in 25 and 35 at 20 in purple band strict 2 ab mat hand stand push ups with 6 25# db push press 175#

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