December 2016

“Helen and Karen became Vikings” 4 RFT 300m row 30 wallballs 20 Kb swings 12 pull-ups

Savannah’s Birthday wod!!! Teams of 2 10 rounds relay style 1 full round while partner holds kb farmer holds 53/35 can only work while partner is holding 23 cal bike 12 power snatches 95/65 17 Back squat 95/65    

For Time: 20 cal row 20 shoulder press 95/65 25 cal row 25 push press 115/80 30 cal row 30 push jerk 135/95

AMRAPx5 5 cleans 155/105 5 burpee over bar rest 5 minutes AMRAPx5 8 box jumps 10 Toes to bar rest 5 minutes AMRAPx5 5 OHS 135/95 3 muscle ups (or 5 C2B)

A. “3 minutes from hell test” 3 minutes max cal on bike B. Front Squat build to heavy 5 + 2×5 @ 90%

“The seven” 7 rounds 7 HSPU 7 thrusters 135/95 7 knee to elbow 7 deadlifts 245/165 7 burpees 7 kb swings 72/53 7 pull-ups    

For Time: 50-40-30-20-10 10-20-30-40-50 Cal on bike Du’s

No 5&6am classes today   WOD Goat Day!

4 RFT 35 wallballs 1 rope climb 20 box jumps 30 sit-ups 1 rope climb

For Time: “Diane Mash-up!” 21-15-9 Deadlift 225/155 HSPU rest 1 min 18-12-9 deadlifts 205/135 hspu rest 1 min 15-9-6 deadlifts 185/125 hspu