WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, Jan 13

AMRAP 15

30 Push-ups 

30 KB SDLHP 

Bike 30 cals

Rest 5:00 

AMRAP 15 

30 KB goblet squats

30 Sit-ups 

Row 30 cals

*split work with a buddy.


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Ben Williamson Ben Williamson

Saturday, Dec 30

Community WOD 

AMRAP 25:00 

Partner A: 

Run 400m 

Partner B: 

5 push-ups 

10 stepping lunges 

15 sit-ups 

*Partner A will take over the work where Partner B leaves off when they get in from the run.


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Ben Williamson Ben Williamson

Thursday, Dec 28

Rebuild  

3 rounds 

DB bench 10 

SL DL 10/10 

3 rounds

Cyclist squat 10

SA DB row 10/10


Metcon

5 rounds for time:

10 V-ups  

10 burpees 


Rebuild

3 rounds 

Deadbugs 10/10

Goblet reverse Lunges 10/10

JM press 10

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