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WOD 12/30/17

A: 2K Partner Row In teams of 2/Switching every 200M/Score=Total time B: Partner WOD 21/15/9 RFT of: USA K.B. Swing (24/16Kg) BJO (24/20") Teams of 2/Only 1 Working at a time/Partner a will begin with 21 swings/Once…

WOD 12/29/17

B: Snatch  - Find A Challenging Single  Rest as needed C: Weighted Pull-ups - Find A Heavy Single  Rest as needed. D: Amanda For Time: 9-7-5 Muscle-ups Snatch, 135#/95#

WOD 12/28/17

B: Split Jerk - Find A Heavy Single **From The Rack** C: Push Press  - Find A Challenging Single  Rest as needed D: Shoulder Press - Find A Challenging SIngle @20X1; Rest as needed

WOD 12/26/17

B: Clean - Find A Challenging Single Rest as needed C: Front Squat - Find A Challenging Single  @20X1; Rest as needed. D: Back Squat - 15 Minutes To A Challenging Single @20X1; Rest as…

WOD 12/25/17

12 Days of Christmas 1 Deadlift @ 95#/ 2 Push Ups/ 3 Shoulder Presses @ 95#/ 2 Push Ups/ 1 Deadlift/ 4 Burpees/ 3 Shoulder Presses/ 2 Push Ups/ 1 Deadlift/ 5 Box Jumps/ 4 Burpees/ 3 Shoulder Presses/ 2 Push Ups/ 1 Deadlift/ 6…

WOD 12/24/17

A - Against A 3 Minute Clock: 9/6/3 of: G2OH (95/65)/ Calorie Air Bike B - EMOM 15 of: Minute 1- 9 Each Alternating Pistol/9 T2B Minute 2- 9 Each Single Arm D.B. Push Press (50/35#)/20 Seconds Max Reps Alternating Jumping Lunges Minute…

WOD 12/22/17

  A2: 3 Minute AMRAP of: 5 Power Clean (95/65#) 3 Bar Facing Burpee ; Rest 3 Minutes B: Handstand Walk (10 Minutes Max UB Distance) C: 3 Minute AMRAP of: 3 Power Clean (135/95#) 5 Box Jump Over (24/20") Rest 3 Minutes D: 3…

WOD 12/21/17

  A:3 Rounds of: 1 Top Down 3 Position Snatch 10 Ring Row 250M Row (5/3) B: Snatch (3@80 + 2@85 + 1/1/1@90%) % of 1rm; Rest 60-90 Seconds Between Sets C: Overhead Squat (1/1/1@90%) Rest 90 Seconds Between Sets D: Nancy =5 Rounds…

WOD 12/20/17

  A2: Against a 2 Minutes Clock: 30 WallBall (20#-10'/14#-9') Max Calorie Row In Time Remaining (8/5) B: Push Press (1/1/1@90%) % of 1RM; Rest 60-90 Seconds Between Sets C: Shoulder Press (3@80 + 2@85 + 1/1/1@90) % of 1RM;…

WOD 12/19/17

  A2: 10 Minute Assault Bike For Max Calories B: Clean (2/2/2/2@90%) % of 1RM+ ; Rest 60 Seconds Between Sets C: Front Squat (1/1/1/1/1/1/1/1/1@90%) % of1RM+; Rest 150 Seconds Between sets D: Back Squat (1@75/80/85/90/93/95/90/85%) %…

WOD 12/18/17

  B: Split Jerk (1/1/1/1/1/1/1/1/1 @90%) **From The Rack** % of Heavy Single; Rest 60 Seconds Between Sets C: Weighted Pull-ups (1/1/1/1/1/1 @90%) % of Heavy Single ; Rest 60  Seconds Between Sets D: For Time: 5 Each Alternating…

WOD 12/17/17

    B: Pistols - 60 RFQ In as few sets as possible complete 30 reps each leg alternating @20X1; - 7 Minute Cap C: For Time- Descending Ladder of 5,4,3,2,1 Bar Muscle Up 30 Double Unders after each set of bar muscle…

WOD 12/16/17

A: Against a 6 min Clock - Bench Press - Teams must move the most weight in one unbroken set. Score = Weight Multiplied by Reps =  Max moved by both partners in best set. Rest 4:00 B: Ugly Sweater WOD Against a 10 min Clock Max Row…

WOD 12/15/17

  A2: 2 RFQ of: 15 Band Pull Apart 15 Banded Row 5 Each Alternating PVC OH Lunge/ 30 Seconds Plank B1:3 Rounds of: 3 Hang Snatch 2 BTN Snatch Grip Push Press 1 OHS @3211 @ Easy Pace B: Hang Snatch + OHS (2/2/2 @80% + 1/1…

WOD 12/14/17

7 Rounds of: 3 Weighted Dip @80% 6 Rebounding Box Jump (30/24") 9 USA K.B. Swing (2/1.5 Pood); 60-90 Seconds Rest 3 Rounds of- Against A 3 Minute Clock: 40/30 Calorie Air Bike Max WallBall (20#-10'/14#-9')

WOD 12/13/17

  A2: 5,4,3,2,1 RFT of: WallWalk/ Single Arm Ring Row Left Single Arm Ring Row Right Strict T2B Calorie Bike B: 15 Minute AMRAP of: 5/3 Weighted Chin Up (20/14#) 3 Jerk @80% 15 Box Jump Over (24/20") C: 4 RFT of: 12/9…

WOD 12/12/17

A2: 8 Minutes Row @80-90% Sustainable Pace; Rest 90 Seconds Damper 5/3 B: 5 Rounds of: 5 Power Clean @80% 500M Row (5/3) C: Front Squat (3@80 + 2@85 + 1@90 + 1@95 ) % of Heavy Single  D: Back Squat (1@80/85/90/83/88/93/90/85%) %…

WOD 12/11/17

A2: 90 Seconds Max Unbroken Reps WallBall (20#-10'/14#-9') @90% Hard Pace; Rest 60 Seconds B: EMOM X 12 Minutes of: Minute 1: 1 WallWalk 5 Each Shoulder Tap 1 Max Unbroken Handstand Walk Minute 2: 15 Double Unders 5-9 Each Alternating…

WOD 12/10/17

  A2: Row 90 Seconds @80-90% Sustainable Pace; Rest 90 Seconds A3: 6 Rounds of: 1 Minutes Max Distance Row Sprint (5/3) 3 Minutes Air Bike; 1 Minute Stretch/Rest Row Sprint @90% Hard Pace (not sustainable) 3 Minutes of Air Bike…

WOD 12/09/17

Partner WOD 12/08/17= 3 RFT of: 750M Row (5/3)/ 50 Double Unders/ 10 Each Alternating D.B. Power Snatch (45/25#)/ 10 Burpee Box Jump Over (20/18")/ @80-90% Sustainable Pace/In teams of 2/While partner A rows, partner b will complete…

WOD 12/08/17

  A2: Row 90 Seconds; Rest 30 Seconds A3: 40 Seconds Row; Rest 120 Seconds A4: 40 Seconds Row B1: 2-3 RFQ of: 15 Band Pull Apart 15 Banded Row 10 Each Push Up Shoulder Touch 25' Bear Crawl Forward 25' Bear Crawl Backward B1:…