Thursday Jan 02, 2020 Add your score Strength WOD (18 minutes / 5 rounds) 5/5 Split Squat :30 Handstand Hold 5/5 Bridge Rotations Four rounds for time: 10 Handstand Push Ups 25 Wall Balls 100m Farmers Carry
Wednesday Jan 01, 2020 Add your score WOD NEW YEARS 12 PM CLASS - JOIN US! Part A: (Every 1:30 x8 rounds) 2x Hang Power Snatch + Overhead Squat Part B: (10 minutes) Partner Reaction Drills Part C: (12 minutes/ 4 rounds) 3-5 Muscle Ups (or Chin up + Dips) 5 Jefferson Curls
Tuesday Dec 31, 2019 Add your score Strength WOD (15 minutes/ 4 rounds) 5 Deadlifts 10 Dead Bugs 20 Bumper Rebounds Every other round: Run 200m For time: 500m Run 10 Deadlifts 250 Single Unders 10 Deadlifts 500m Run 10 Deadlifts 250 Single Unders 10 Deadlifts 500m Run 10 Deadlifts Aim to use between 55-65% of the heaviest weight from 12/26 or 11/14.
Monday Dec 30, 2019 Add your score Strength WOD 18 minutes / 4-5 rounds: 3-5 Pull Ups* 10 Kip Swings :15/15 Pistol Hold 5/5 Handstand Kick Ups *add weight if possible 18 minute AMRAP: 8 Toes to Bar 16 Pistols 24FT Handstand Walk — Scaled: 18 minute AMRAP: 8 Hanging Knee Raises 16 Walking Lunges 40FT Bear Crawl
Saturday Dec 28, 2019 Add your score WOD Part A: Every 1:30 x8 rounds: 2 Power Clean + Push Jerk @ 80% Part B: Every 1:00 x6 rounds: 4 Hang Split Cleans Part C: (20 minutes/ 5 rounds) Working with a partner: 5 Front Squats 10 Vertical Jumps 40FT Box Sled Push/ Pull Add weight to last week (or build to a challenging 5 rep for the day) Part D: (3 rounds) 5 Jefferson Curls 10 Eastern Squats
Friday Dec 27, 2019 Add your score Skill work WOD (15 minutes/ 4 rounds) 3-5 Pull Ups 1/1 Pressing TGU 5-10 Precision Box Jumps Weighted Pull Ups if possible. 18 minute AMRAP: 3 Strict Pull Ups 6 Dumbbell Presses 9 Box Jumps Dumbbell Presses are performed with ONE dumbbell, for total reps.
Thursday Dec 26, 2019 Add your score Skill work WOD (15 minutes/ 4-5 rounds) 5 Handstand Push Ups 10 Dead Bugs Deadlift 3-5 Build up to opening Deadlift weight. Take 20 minutes: Deadlift 3-3-3-3-3-3-3 Compare to 11/14
Tuesday Dec 24, 2019 Add your score Skill work WOD (18 minutes/ 4-5 rounds) :15/ 15 Pistol Holds 5-8 Pistols, each leg Hang :30-60 Row 1:00 For time: 500m Row 50 Hollow Rocks 500m Row 50 Push Ups 250m Row 25 Hollow Rocks 250m Row 25 Push Ups
Monday Dec 23, 2019 Add your score Skill work WOD (15 minutes/ 3 rounds) 5/5 Split Squat 10 Kip Swings 2-3 Bar Muscle Ups 20 Bumper rebounds For time: 10 Bar Muscle Ups 10 Barbell Lunges 800m Run 10 Bar Muscle Ups 10 Barbell Lunges 800m Run 10 Bar Muscle Ups 10 Barbell Lunges Use the weight from Split Squats for Barbell Lunges.
