Author: PPLAdmin

Saturday – 191214

WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters

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Wednesday – 191211

SWOD Every 4 minutes for 16 minutes (4 sets), complete: Axle-bar Deadlift x 4 reps @ 20X5 – AHAP Kayak Special x 16 reps Reverse

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Tuesday – 191210

All this week until the Christmas Party we are collecting cold weather gear to be donated on Saturday. If you have anything to spare, please

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Monday – 191209

SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set – perform 25 Band Pull

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Friday – 191206

SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back)

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Wednesday – 191204

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD

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