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WOD 12/30/17

“Filthy 50” For time: 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (24/16) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders

WOD 12/29/17

A) 6 Sets Bulgarian Split Squats x 3/3 Strict Muscle Up x 3 *scale MU with Kipping Muscle Up, weight pull-ups or negatives. B) 2 Rounds: AMRAP5 Thrusters x 15 (75/55) Jumping Pull-ups x 15 *rest 5 minutes (Continue where you left off from the first AMRAP)

WOD 12/27/17

A) Every 90 seconds for 9 Rounds: 1. Turkish Getup x 2/2 2. Candlestick x 4 3. Plank Hold/Side Plank Hold x 60 seconds *Perform a different plank Hold each round B) In teams of 2, alternate full rounds to compete AMRAP21 Toes to Bar x 7 Burpees x 7 Row for Calories x 14

WOD 12/22/17

“12 Days of Christmas” 100 meter Run 2 Power Cleans (135/85) 3 Ring Dips 4 KB Snatch (24/16) 5 Burpees 6 Toes to Bar 7 Box Step Ups (24/20) 8 Jumping Lunges 9 KB Swings USA (24/16) 10 Pull-ups 11 Front Squats (135/85) 12 Shoulder to Overhead (135/85) *40 minute cap, follow to the tunes […]

WOD 12/21/17

A) Every 90 second for 9 Rounds: Squat Snatch x 2 B) 5 Sets: AMRAP3 3 Snatches (115/75) 6 Push-ups 9 Box Jumps *rest 1 minute

WOD 12/20/17

A) EMOM10 Bench Press x 4 Get up Sit up x 4 Shoulder Press x 4 (Perform all 3 movements in the same minute. Use bumper plates) B) In teams of 2, alternate rounds to complete 5 rounds each of: Wall Climb x 2 Farmers Carry x 100 meters (20/12) KB Thrusters x 8 (20/12)

WOD 12/19/17

A) 4 Sets Seated KB/DB Single Arm Shoulder Press x 8 (on each arm) *rest 1-2 minutes B) 5 Rounds for time: 9 Deadlifts (225/155) 15 Burpees over Barbell 21 Calorie Row *1 minute rest