The Lou
Dec
9
TABATA V - Ups
44 Rounds
*partner*
4 Wall Ball Shots
4 Pull – Ups
4 Burpees
4 DB Snatch
Contacts
- (918) 853-5602
- emily@crossfitblk.com
WOD Feed
Dec
Bird Cage
Dec
6
TABATA Hollow - Hold
0:00 – 10:00
Work to a Heavy Clean
10:00 – 20:00
1000M Row
100 Walking Lunges
20:00 – Finish
25 Devil Press
Fireplace
Dec
5
3 Sets
10 Deadlift (BW)
10 Push – Ups
10 Glute Bridge
40 - 20
Alternating DB Snatch
Thruster (45/35#)
Calorie Row
Shoulder to OH (45/35#)
Sweater Weather
Dec
4
TABATA Sit - Ups
4 Rounds
50 Double Unders
15 Pull – Ups
600M Run
15 Box Jumps
Honey
Dec
3
6 Sets
2 Back Squats
4 Seal Rolls
6 Tempo Push – Ups
21 - 15 - 9
Wall Ball Shots
Toes to Bar
Kettlebell Swings
