WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row or (Bike if needed) 25 Deadlifts (255/195) 12 Rope Climbs 2017 1.1.2018
Back Squat, 5×5 , 70%, Every 90s 5RFT – 5 min cap 10 Plate G2O (45/25)5 Box Jumps (30/24) Back Squats, 4×3, 80%, Every 90s For Time (5 min
Bench Press, 6×2, 90s then Bentover Row, 4×5, every 90s 20 Min AMRAP 3/2 Bike Cals (every round add 3/2) 7 DB Thrusters (50/35) 10
Snatch Balance, 7×2, every 90 seconds off racks, progressive overload For time, 15 min cap 21-15-9-6-3 Hang Semi Squat Snatch (95/65) Kip Swings (this means
Pulls Ups, 5×5, 10 second each rep 5 seconds up and 5 seconds down Every 3 min 12 Min workout Buy in 500/350 meter row
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
Back Squats, 65% 0 – 0:15: 2 reps 0:15 – 0:45: 4 reps 0:45 – 1:45: 6 reps 1:45 – 3:15: 8 reps 3:215 –
Deadlift, 5×2, 80-90%Front Squats, 5×3, @ 70-80%*pair up and alternate roundsevery 90 seconds Ladder For Time – 15 min cap 20-2 Pistols (1 for 1)1-10 Hang
