Month: December 2018

9:00 am Class Only

New Years Eve Wod:
20:19 AMRAP of:
20 Med Ball Sit-Ups (Together)
18 Pull-Ups
2 Thrusters (155/105)
20 Deadlifts (155/105)
19 Wall Balls (20/14)

WOD:
11 Down to 1:
Hang Squat Cleans (115/85)
Burpees

STRENGTH:
Back Squat

WOD:
*3 Rounds :
30 Floor Press (135/95), (115/85), (95/65)
30 Sit-Ups
30 Air Squats
250 m Run
* RX weight drops each round

Partner WOD:
2 Rounds:
100 Deadlifts (95/65)
20 Wall Balls
80 Hang Cleans (95/65)
30 Wall Balls
60 Shoulder 2 OH (95/65)
40 Wall Balls
40 Front Squats (95/65)
50 Wall Balls

WOD:
10 Down to 1:
Power Cleans (135/95)
KB Box Jump Overs (53/35)
* 15 Double Unders after each rd.

WOD:
E8MOM for 32 Minutes:
Run 250 m
40 Air Squats
30 Sit-Ups
20 Knees 2 Elbow
10 Ring Dips

STRENGTH:
Bench Press

WOD:
*10 Rounds:
10 KB Swings (53/35)
10 HRPU’s
10 OH Plated Lunges
* 10 Pull-Ups after rds 2,4,6,8 & 10

STRENGTH:
Deadlift

WOD:
16 Minute Ascending Ladder (By 1’s):
Deadlift (115/85)
Front Squat (115/85)
Push Press (115/85)
Burpees O/ Barbell

STRENGTH:
Back Squat
Ring Dips

WOD:
15 Minute AMRAP:
Run 500m / Row 600 m
20 Wall Balls (20/14)
10 Hang Snatches (95/65)

PARTNER WOD:
“HENRY”
20 Minute AMRAP:
RUN 951 m (Together)
10 Shoulder 2 OH (135/105)
23 Lateral Burpees Over Barbell
18 Deadlifts (135/105)

Split Reps, one partner works, one rests