WOD

Monday 1.8.18   EMOM (12) 5 – 9 Ab Mat Sit-Ups + 5 – 9 V-Ups   WOD Every 1:30 for 12 rds. 50 ft. Burpee Broad Jump 5 Wall Balls (20/14) 50 ft. Walking Lunge   Competitors EMOM (14) 3 – 6 Bar Muscle-Ups + 6 – 9 TTB

Friday 12.5.18   Strength Ring Muscle-Up Progression   WOD 1:30 Max Cal Bike 30 Walking Lunges Rest :30 1:30 Max Cal Ski 30 Lateral Burpees over Kb Rest :30 1:30 Max Cal Row 30 Kb Swing   Competitors EMOM (20) 15 GHDSU 25′ HS Walk

Thursday 12.4.18   Strength Single KB Loaded Lateral Slide Board Lunge 3 x 12 – build to heavy   “Yew-Neek” AMRAP (12) 12 Strict Pull-Ups 12 Hang Clean (95/65) 12 Single Leg Slide Board Ham Curl (6 Each)   Competitors Hang Squat Snatch 5 x 3 – Build to heavy

Wednesday 12.3.18   “Brownies for Algernon” EMOM (21) 4 HSPU + 8 Wall Balls (20/14) 4 Bar Facing Burpees + 8 Deadlifts (135/95) 4 Clap Push-Ups + 8 Cals   Competitors 3-6-9-12-15-18-21 DB Thrusters (50/35) Deadlifts (135/95)

Tuesday 12.2.18   Regret v2.018 4 Rds. 500m Row 20 DB Thrusters (50/35) 18 TTB   Competitors Back Squat 5 x 5 @ 75% w/ 3 sec pause at bottom   Bench Press 5 x 5 @ 75% w/ 3 sec pause at bottom

Friday 12.29.17   Thruster 1 REP MAX   AMRAP (8) 5 SDHP (95/65) 5 Cleans 5 STOH   WOD 2 100 Cal Bike For Time

Thursday 12.28.17   Squat Clean 1 REP MAX   “14.1” AMRAP (10) 30 DU 15 Power Snatch (75/55)

Wednesday 12.27.17   Back Squat 1 REP MAX   WOD 21-15-9 Wall Balls (30/20) Chin Ups   Box Jump Max Height (3 Attempts)

Friday 12.22.17   “12 Days of Christmas” Done in the same progression as the song 1 SDHP (75/55) 2 Thrusters 3 Push Press 4 Power Cleans 5 Power Snatch 6 Kb Swing (53/35) 7 Cal Row 8 GHDSU 9 Box Jumps (24/20) 10 Double-Unders 11 Burpees 12 OH Walking Lunge

Thursday 12.21.17   Strength Front Rack Carry 3 attempts to find heavy   WOD 1 Tabata Sorenson Hold   WOD 2 Tabata Anterior (Hollow) Hold