Friday Dec 15, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) 3 Bumper TGU 5 Bumper lunges each leg 5 Scapular pull ups 5 Pull ups 50 Fast single unders 20 minute AMRAP: 5 L-pull ups 10 Overhead walking lunge 100 Single unders Rest 1:00 Men use 45 LBS plate, women use 25 LBS plate.
Thursday Dec 14, 2017 Add your score WOD WOD Drills Two rounds through each over 14 minutes: (Use an empty barbell) 5 Snatch scoops 5 Overhead squats 5 Snatch shrugs 5 Snatch push presses 5 Muscle snatches 5 Snatch balances 5 Power snatches 5 Snatch balances Workout of the Day 10 minute EMOM: 1 Power snatch 1 Hang power snatch 1 Snatch balance Auxiliary strength Three rounds: 8 Bent over rows 8 Sots press 48ft Duck walk
Wednesday Dec 13, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 DB hang power cleans 5 Table tops 5 Pull ups Row 8 Calories For time: Row 50 calories Then, 5 rounds of: 10 Dumbbell hang power cleans @ 45/25 15 Push ups :20 L-sit Then, Row 50 calories *Women row 43 calories
Tuesday Dec 12, 2017 Add your score Skill work WOD (12 minutes/5 rounds) 5 Back squat 10 Scapular pull ups 10 Push ups 100 Single unders On a 20 minute clock: Back squat 10-8-6-4-2 Pull up 10-8-6-4-2 Score is total load on squats and pull ups.
Monday Dec 11, 2017 Add your score Skill work WOD (13 minutes/ 4 rounds) 5 Jerks 10 Kip swings 2 BMU/ 5 Pull ups 5 Dot drills Run 200m Four rounds for time: 5 Jerks @ 67% of metric 5 Bar muscle ups 400m run
Saturday Dec 09, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) 8 Push press +:30 hold overhead 8 Jumping pull ups 5 Dot drills Run 200m In teams of 3, complete 6 rounds: 200m Run 15 Push press 15 Jumping Pull ups Men use 45 LBS bar/ Women use 35 LBS bar on push press. 30 minute time cap
Friday Dec 08, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 4 TGU 8 KB swings 8 HS Kick ups + walk 25 Double unders 10-20-30-40-30-20-10 reps for time: Handstand walk, in feet Russian kettlebell swings @ 24/16kg Double unders 15 minute time cap.
Thursday Dec 07, 2017 Add your score WOD Workout of the Day (Two rounds of each couplet) Every 1:30 complete: 8 Snatch deadlifts 5 Dead bugs 8 Snatch scoops 8 Drop drills 8 Snatch shrugs 8 Wall-facing squats 8 Muscle snatches 5 Sots presses 5 Hang power snatch 5 Overhead squats (Four Rounds) 5 Hang squat snatches 5 Pull ups Auxiliary strength Three rounds: 8 Bent over rows 8 Straight leg lifts
Wednesday Dec 06, 2017 Add your score Skill work WOD (13 minutes/ 5 rounds) 2 HP cleans 2 Front squats 4 Barbell lunges :30 rack stretch 3 Deadbugs With a 20 minute running clock, Complete 8 rounds for total load. 3 Hang power cleans 3 Front squats 6 Barbell lunges Sets must be completed unbroken to count.
Tuesday Dec 05, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 24ft Duck walk 10 Wall squats 10 Back extensions 5 Pull ups Row 8 calories 14 minute AMRAP: 30-20-10 reps of: Rowing, cal (25-17-8) Hollow rocks Step ups @ 20 inches Push ups
