WOD 12/14/17

A) Take 15 minutes to find your 3RM Back Squat B) AMRAP12 Strict Press (75/55) x 6 Med Ball Cleans (20/14) x 12 Abmat Sit-ups x 18

WOD 12/13/17

A) Every 90 second for 7 Rounds complete: GHD Hip Extensions x 5-7 Ring Pushup x 5 B) For time: 100 Cal Row 100 KB Snatches (24/16) 100 Push-ups 100 Box Jumps *complete in any order

WOD 12/12/17

A) EMOM12 1. Hanging L Hold x 30 seconds 2. Deficit Kettlebell Romanian Deadlift x 10 (32/20kg) B) For time: 40 HSPU *every time you come off the wall complete: 4 Ring Dips 8 Toes to Bar 16 Jumping Lunges

WOD 12/11/17

A) Take 10 minutes to find a heavy 2 rep Power Clean (touch and go) Immediately followed by… EMOM8 Clean x 1 @ 90% of 2 rep B) AMRAP5 80 Wall Ball Shots (20/14) Max Effort Double Unders *rest 3 minutes AMRAP4 40 Burpees Max Effort Double Unders *rest 3 minutes AMRAP3 20 Strict Pull-ups […]

WOD 12/8/17

A) Every 3 minutes for 5 Rounds, complete: Bench Press x 4 Barbell Bent over Row x 4 Strict Toe to Bar x 4 B) 5 Rounds With a two minute running clock complete: 200 meter Run Max Effort Burpees *rest 1 minute

WOD 12/7/17

A) EMOM14 1. Weighted Supinated Grip Pull Up x 3 2. Handstand Walk x 16-24 feet B) For time: 100 Double Unders 3 Rounds of “DT” 75 Double Unders 2 Rounds of “DT” 50 Double Unders 1 Round of “DT”

WOD 12/6/17

A) Every 4 minutes for 5 Rounds, complete: Kettlebell Skull Crushers x 5/5 Kettlebell Get Up/Sit Up x 3/3 Turkish Get Up x 1/1 *different weights can be used at each station. Perform for quality, not for time. B) AMRAP12 Russian KBS x 30 (24/16) Abmat Sit-ups x 20 Hand Release Pushups x 10

WOD 12/5/17

A) 6 Sets Snatch Balance x 3 *work on catching Barbell at the bottom of your squat. Feet make contact with the ground and arms lock out simultaneously. B) For time: 25 Pull-ups 50 Calorie Row 100 Overhead Squats (45/35#) 50 Box Jump Overs (24/20) 25 Pull-ups *20 minute cut off

WOD 12/4/17

A) Every 90 seconds for 10 Rounds: 1. Front Rack Lunges x 3/3 AHAP 2. Wall Walk x 3 B) 10:00 minute ladder: 1-2-3-4-5-6-7-8… Clean & Jerk (155/105) *100 meter Run after every set (Score is total C&Js completed)

WOD 12/2/17

In teams of 2, split reps evenly to complete the following movements for time: 3000 meter Row 150 Burpees 3200 meter Run *partner B rests while partner A works. Movements must be split evenly.