Strength and Endurance 12/22 – 12/28

Strength WOD’s: We are going to take these next 2 weeks off of the strength program. With the holiday hours and schedule it is going to be difficult for a lot of people to be consistent so we will begin again with the new cycle after the first of the year....

Warm Up 12/22 – 12/28

400 m Run 20 Leg Swings 10 Single Leg Squats 1:00 Calf Stretch Against Wall 25 PVC Pass Throughs 20 Sledge Hammer Swings 15 Bottoms Up KB Press 10 KB Windmill

Party Tonight

This is a long Benchmark Workout. We will be starting this workout on 1 hour intervals. The first WOD will be starting at 7:15 and will be running again at 8:15, 9:15, 10:15 with the final WOD starting at 11:15. Workout of the Day “Filthy Fifty” For Time:...

Doubles Every Round

For Time: 10 Double Unders to Start Every Round 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Hang Clean 155/105 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Reps Ring Dips