Monday- December 16th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m Row

10 Push Ups

100m Row

10 Wall Squats

100m Row

10 Good Mornings

100m Row

Today's Movement: *Barbell Warmup x 3 rounds (45/35; 75/55; 105/75)

5 Deadlifts

3 Front Squats

2 Push Jerks *Practice good form, barbell cycling, and meeting the movement standards one every rep

A. H.O. WOD #4

5 Rounds for time:

15 Deadlifts (135/95) Scaled (95/65)

10 Front Squats (135/95) Scaled (95/65)

5 Push Jerks (135/95) Scaled (95/65)


**if you are not doing the H.O., or choose not to do the WOD today, please (A.) count reps/judge for those that are, then...

A. “Belly Flop”


Burpee Box Jump Overs

Chest to Bar Pull-ups or Pull-ups

Calorie Bike

B. Buy-Out

Glute Smash x 2:00 each

Quad Smash x 2:00 each


  • Deadlifts

  • Bar starts on the ground

  • Athlete stands up with the bar

  • Rep is complete when the athlete is standing up completely, meaning shoulders, hips and ankles are on the same vertical plane and shoulders are behind the bar

  • Front Squats

  • Hips must come below the knee

  • Rep is complete when athlete standing all the way up meaning shoulders, hips and ankles are on the same vertical plane

  • Elbows must be in front of the bar the entire time

  • Push Jerks

  • The movement starts when the athlete is standing upright with the elbows in front of the bar

  • The rep is complete when the bar is securely overhead with the elbows fully extended and hips open- stand it all the way up!

- Any deviance from or failure to meet these standards will be considered modified

- Reps must be counted and movements judged by someone else. “No-reps” can and should be called if a rep does not meet the standard- or your score will be considered modified.

- Score is total time

- Age 50+ can count the scaled weights as RX, or modified weight as scaled

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