Month: December 2017

WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs

Strength/Skill: Snatch Complex, 4 x 1, every 90 seconds 1 Complex = 1 Muscle Snatch + 2 Low Hang (below knee) Snatches + 3 Hip

Strength/Skill: Rowling, Partner Style, 10 frames Every meter above or below 100 meters equals a penalty of: 1 Hang Clean + 1 Burpee Box Jump

Strength/Skill: Banded Deadlifts, 5 x 3 singles, every 90 seconds WOD: 23 min Partner Battle AMRAP Each person will have their own score. The AMRAP

Strength/Skill: Wall-ball Cluster, Back Squats Back Squats, every 90 seconds: 3 x 3 @ 75% 2 x 2 @ 85% 1 x 1 @ 95%

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

Strength/Skill: Deadlift, 5 x 3, every 3 minutes Find new 3RM WOD: Chipper 3 min Accumulated Plank 40 Pullups (FB – C2Bs, FB+ – 20

Strength/Skill: Wall Walks 2 Wall Walks every 90 seconds for 3 rounds mod – pushup position pulses WOD: For Time 2 rounds of: 7 HSPUs

Strength/Skill: 5 Squat Cleans then 5 Back Squats @ 85% of 1RM Squat Clean 3 rounds, every 2 minutes Perform 5 Squat Cleans, rack the

Strength/Skill: HRPUs min 1: max cal bike in 30 seconds min 2: 30/20 minus the number of calories you got = number of burpees to