Month: December 2016

WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs Shout-outs, Box News & Events: Andrew R

Skill: Muscle Up WOD: 10RFT 10 Cal Bike 20 ABMAT Sit Ups 30 Double Unders Every 3 min perform 3 Muscle Ups 30 Min Cap

Strength: Front Squat, 5×5 @90% of 5RM (Find 5RM if they don’t have one) Every 90 Sec WOD: 3RFT 30 DB Snatches (switch every 5)

Skill: T2B, then 30 T2B For Time (Mod: Knee Tucks) 2 min cap WOD: AMAP With a 4 minute clock: 12 Box Jumps (30/24) 15

Clean: Clean, 4×3 @85%, EMOM WOD: 27 Min AMRAP 400 Meter Row 6 Hang Cleans (145/105) 9 Deadlifts 12 HRPU 2 Min Rest Due to

Strength: Back Squat, 5×5 @90% of 5RM (Find 5RM if they don’t have one) Every 90 Sec WOD: 3RFT 20 S2O (95/65) 10 Bar Facing Burpees (forward

WOD: 12 Days of Christmas *New* Exercises SDHP (135/95) Thruster S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks HRPU Floor Presses

Skill: Muscle Ups WOD: AMAP 6 Minutes on the clock 40 Alt Pistols 1 for 1 30 ABMAT Sit Ups 20 HRPU With the remaining time

Strength: Back Squat, 4×5, Every 2 Min (5RM) WOD: 3RFT 75 Double Unders 25 Hang Power Cleans (115/75) 5 Rope Climbs 20 min cap Shout-outs, Box

Skill: Rower WOD: 20 Min AMRAP  18/15 Cal Bike/Row (alt every round) 15 Power Snatches (95/65) 12 Slam Balls (50/40)   Shout-outs, Box News & Events: