Archives December 2018

20
Dec

WOD 12.20.2018

5×2 clean Pull + 2 muscle clean For Time: 50 Power Cleans 155#/105# (compare to sept 18th) 3 Rounds: 500M row 15 TTB 

19
Dec

WOD 12.19.2018

EMOM 10: Strict press min 1-3 4 reps @80% min 4-6 3 reps @85% min 7-10 2 reps @ 85% 2 Rounds: 20 Push Jerks 95#/65# 5 Rope climbs 2 Rounds 10 Push jerks 135#/95# 3 Rope Climbs Cash out: 40-30-20 Sit ups 1 min sandbag bear hug hold after each round

18
Dec

WOD 12.18.2018

Technique Primer: Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (2+2) x 3 *from rack unless light* Snatch: 3×3, 3×2, 3×1 AMRAP 10: 15/10 cal row 15 Unbroken Wallballs 20#/14# 20 Dubs **10 burpees for every break at end **

14
Dec

WOD 12.14.2018

“300” (modified) 10 Rounds: 5 Chest-to-Bar Pull-ups10 Dumbbell Movements* (50/35#)15 Sit-ups Rd 1: DB Push PressRd 2: DB BurpeesRd 3: DB Power CleansRd 4: DB Bench PressRd 5: DB LungeRd 6: DB Front SquatRd 7: DB Bent Over RowsRd 8: DB SnatchRd 9: DB DeadliftsRd 10: DB Thrusters

13
Dec

WOD 12.13.2018

For time: 1000M row buy in then 30-20-10Kettlebell Swings (53/35) wallballs  Cash Out: 5×3 Bench press

11
Dec

WOD 12.11.2018

5 Sets (Building to a Moderate): 2 Hang Power Cleans + 1 Push Press2 Hang Power Cleans + 1 Push Jerk2 Hang Power Cleans + 1 Split Jerk For Time: 30 Clean and Jerks (135/95)On the Minute: 7 Toes to Bar *beginning with TTB** Cash Out: 3×16 Face Down Dumbbell Reverse Flys

10
Dec

WOD 12.10.2018

21-18-15-12 Row cal Bike cal (18-15-12-9 chicks) 30 DB burpee box step overs 50#/35# 12-15-18-21 Row cal bike cal

7
Dec

WOD 12.7.2018

5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (AHAP) 16 Sandbag Reverse Lunges (AHAP) 24 AbMat Sit-ups

6
Dec

WOD 12.6.2018

15 Min to find a heavy Thruster with a partner EMOM 20: Partner A does 3 thrusters 155#/115# or 85/90% of above. rest the remainder of the minute Partner B bikes for max cal one min then switch. Score = max bike cal over the 20 min.

5
Dec

WOD 12.5.2018

For time: 1000M row 30 Pull ups 20 HSPU 10 Bear Complexes 135#/95# (power clean, front squat, push press, back squat, push press) Cash Out: 4×7 DB hammer curl AHAP (hold both at 90 degress lower R then back to 90 lower left then back to 90 = 1) 4×10 DB bench press AHAP

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