WOD Blog
 | Wed, Dec 9 2020 |  |
| Wed Dec 9 2020 | Loch Ness Monster | Wed Dec 9 2020 Barbell Cycling | Wed Dec 9 2020 Situps KB Front Rack Hold |
Loch Ness Monster (Time) Loch Ness Monster For Time: 50 Wallballs 50 Box Jumps 50 Wallballs *On the Minute - 5 Deadlifts Wallball - 20 / 14 lb Box Jumps - 24'/20' Deadlift - 225/185 185 / 135 12:00 Time Cap Workout starts with the Deadlifts and every minute thereafter starts with the 5 deadlifts
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Wed Dec 9 2020 Barbell Cycling (Weight) Barbell Cycling 7:00 EMOM: Minute 1 - 7 Hang Squat Cleans + 1 Push Jerk Minute 2 - 6 Hang Squat Cleans + 2 Push Jerks Minute 3 - 5 Hang Squat Cleans + 3 Push Jerks Minute 4 - 4 Hang Squat Cleans + 4 Push Jerks Minute 5 - 3 Hang Squat Cleans + 5 Push Jerks Minute 6 - 2 Hang Squat Cleans + 6 Push Jerks Minute 7 - 1 Hang Squat Clean + 7 Push Jerks Percentage based on 55% 1RM Clean and Jerk - The sets do not *need* to be unbroken, but recognize that each set can take about half the allotted minute. - Expect the metabolic demand here, as it will arrive... and we are after it.
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Wed Dec 9 2020 Situps KB Front Rack Hold (Check In) Not for Time: 30 weighted Sit-Ups, 1:00 Double KB Front Rack Hold 20 weighted Sit-Ups, 1:00 Double KB Front Rack Hold 10 weighted Sit-Ups, 1:00 Double KB Front Rack Hold
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