Shoulder Press
7-7-7-7-7 reps At Home WOD: 5 rounds for time of: 15 pike push-ups or handstand push-ups Rest 90-seconds between rounds Post scores to comments, include scales and modifications
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15' AMRAP
5 Hang squat snatch 95/65lbs 10 Strict pull-ups 500meter Run At Home WOD: 12' AMRAP 5 Overhead squat (broom stick) 10 Bent-over row (gallon water jug each hand) 200meter Run/walk Post scores to comments, include scales and modifications. 21-15-9 reps for time of:
Jerks Triple-unders W: 75lb M:115lb At Home WOD: 21-15-9 reps for time of: Push press (Gallon of water for each hand, or other household objects) Single-unders or Supported jumps Post scores to comments, include scales and modifications. |
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December 2023
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