RMSDF

12.13

Warm Up: Team Row after each turn on the rower o 10 push ups & 10 Sit ups

WOD

Advanced 100 kipping pull ups for time

Interm 50 kipping pull ups

Beginer 50 jumping or band pull ups

 

12.10.10

5 x 5 Front Squats 

5 Rounds For Time 12/9/10

3 Rounds For Time

300 Meter Row

8 Ring Push Ups

10 Back Squats 135/95

For time

Scaled 3 rounds

150 M Row

8 push Ups

10 Squats (scale weight)

Fran

21-15-9 of Thrusters 95/65 & Pull Ups

Scale Weight as needed & Jumping Pull Ups

Double Unders

Tabata Front bridge with push ups during the 10second rest

5x5 Back squats

As Many Reps As Possible in 15 minutes of Double Unders

(track unbroken DU's for the PR board)

Scale  15 min AMRAP of Singles

5 x 5 weighted Dips

 

Angie

100 Pull Ups

100 Push Ups

100 Sit ups

100 Air Squats

Scale 50 of each

do jumping pullps & push ups from the knees

12.1.10

10,9,8,7,6,5,4,3,2 &1 of Power Cleans 135/95 & Pull Ups

Max Grinding out the last few reps, Max had the best RX'd Time nice work!

6 Rounds for Time

5 Strict Over Head Press 95/65 (scale 75/30) & 15 Push Ups (Scale with Bands)

Keep up the great work Justin! Your looking a ton better in your technique!