DEC 19, 2018

BARBELL
Front Squat 5@60, 4@70, 3@75, 2@80, 1@85, 2@80, 3@75, 4@70, 5@60% 

BODY-WEIGHT ONLY
For time / 15 cap / Opposing Ladder of:
100-90-80-70-60-50-40-30-20-10 Single-unders | RX+ Double-unders
1-2-3-4-5-6-7-8-9-10 Burpees

WOD
For time / 12 cap
66 cal Row
55 Power Clean 135/95 | 115/80
44 Pull-ups

KICKER
AMRAP 3:  Push-ups

DEC 18, 2018

BARBELL
EMOM x 10
Front Rack Lunge (1R/1L) – work to a heavy set

BODY-WEIGHT ONLY
Partner / AMRAP 20 / 1 works
Row 4K
AMRAP Burpees

WOD
Partner / AMRAP 20 / 1 works:
50 Box jump, 24/20″
50 Pull-ups
50 Kettlebell swings, 55/35/25#
50 Walking Lunge
50 T2B
50 Push press, 45/35#
50 Cal Bike
50 Wall ball shots, 20/14/10#
50 Burpees
50 Double unders

KICKER
For time:  Hang Hold 

DEC 17, 2018

BARBELL
EMOM x 10
3 Position Snatch @ 75% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
45-30-15 / 15 cap
Row
Air Squats
Sit ups 

WOD
AMRAP 15
50 Alt. Stationary Lunges | RX+ OH Lunges, 45/25/15#
150 Single-unders / RX+ 50 Double-unders
3 Wall Climbs / RX+ 10 HSPU 

KICKER
For Time:
10/20 Tabata Bike 

DEC 15, 2018

WOD
Teams of 2 or 3 / AMRAP
AMRAP 10:  Bike 10 Cals, 15 Burpees, Max UB Power Cleans 95/65

AMRAP 10:  Row 20 Cals, 15 Burpees, Max UB Power Snatch 75/55

AMRAP 10:  Run 200m, 15 Burpees, Max UB Thrusters, 65/45

DEC 14, 2018

BARBELL
EMOM x 10
Power Snatch + 2 Snatch Balance @ 70% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
Any Order
AMRAP 8 – Row 15/10 cals + 1 min Plank Hold  + 21 Sit ups
AMRAP 8 – Bike 10/7 cals  + 1 min Hang Hold + 21 Push-ups
AMRAP 8 – 50 Single-unders + 1 min OH Hold 45/25 plate + 21 Air Squats
_________________________
RX+
AMRAP 8 – Row 15/10 cals + 1 min HS Hold  + 21 T2B
AMRAP 8 – Bike 10/7 cals  + 1 min Chin Over Bar Hold + 21 Push-ups
AMRAP 8 – 50 Double-unders + 1 min OH Squat Hold 45/35/15 + 21 Air Squats

WOD
For time:
1-2-3-4-5-6-7-8-9-10:  Bear Complex 95/65 | 75/55
10-9-8-7-6-5-4-3-2-1:  T2B

DEC 13, 2018

BARBELL
Back Squat – 5@60, 4@70, 3@75, 2@80, 1@85, 2@80, 3@75, 4@70, 5@60%

BODY-WEIGHT ONLY
For time / 20 cap
Row 50 cal
500 Single-unders | RX+ Double-unders
Bike 50/35 cal

WOD
AMRAP  / 5 Rounds
3 minute clock
15 Box Jump Overs, 24/20″
9 Hang Squat Cleans 95/65 | 75/55
AMRAP Lateral Burpees over bar

-rest 1 min

KICKER
For Time:
100/75 Push ups

DEC 12, 2018

BARBELL
EMOM x 10
Squat Clean Thruster – work to a 1 RM

BODY-WEIGHT ONLY
Partner / For time / 20 cap / 1 works
100 cal Row
100 Alt Med Ball Sit ups
100 Box Step Ups
100 Burpees

WOD
Partner / For time / 20 cap / 1 works
150 WBS
30 Deadlifts, 225/155 | 205/135
10 Rope Climbs
30 Deadlifts, 225/155 | 205/135
150 WBS

KICKER
For time:  Row 500m + 9 Burpees

DEC 11, 2018

BARBELL
EMOM x 10:  3 Position Snatch @ 70%

BODY-WEIGHT ONLY
Tabata Squats to Med Ball
Tabata Push-ups (touch chin but not quads)
Tabata Sit ups
Tabata Bike

WOD
RX / AMRAP 15
30 Double-unders
10 Goblet Squats 55/35/25
5 Pull-ups
———–
RX+ / AMRAP 15
30 UB Double-unders
10 Pistols
5/3 Bar Muscle-ups

 

 

KICKER
For time:  21 Burpees + 15 Box Jump Overs + 9 Burpees

DEC 10, 2018

BARBELL
EMOM x 10
Power Clean + Hang Squat Clean + 2 Split Jerk @ 70% 

BODY-WEIGHT MOSTLY
3 RFT / 12 cap
Row 500m | RX+ Bike 30/21 cals
100 Single-unders | RX+ 100 Double-unders 

WOD
21-15-9 / 12 cap
T2B
Hang Squat Clean 95/65 | 75/55
————
RX+ *9 Burpees each break during a set

KICKER
AMRAP 3:  American KBS, 55/35 | 45/25

DEC 8, 2018

WOD / Teams of 3 / AMRAP

AMRAP 12
1 Sled Push 2/3
7 Burpees
1 Sled Push 2/3
7 KBS

-rest 2

AMCal 12
Bike – 3 Rounds of Tabata

-rest 2

AMRAP 12
12 Deads
9 Hang Power Cleans
6 Front Squats
3 Shoulder to OH
1 Squat Clean Thruster
*95/65