WOD

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December 30, 2018

7:30am Class Only Today

For Time:

To start and every 2 min complete shuttle run before continuing through reps

50 Wall Balls 20/14lb

50 Push Ups

50 Sit Ups

50 OH Plate Lunges 15/10kg

50 Deadlifts 60/40kg

5 Wall Climbs

December 28, 2018

Partner WOD

For Time:

21-15-9

Box Jump Overs 24/20"

Power Cleans 60/42.5kg

Chest to bar pull ups

Front Squats 60/42.5kg

Push Jerks 60/42.5kg

* Tag in and out as needed

December 27, 2018

Classes today at 7:30am & 5:30pm

3 rounds for time:

15 Power Snatch 35/25kg

15 Toes to bar

30 Double Unders

December 26, 2018

Classes today 7:30am & 5:30pm

5 rounds, each round for time, of:

15/12 Row Calories

10 Unbroken Thrusters, 42.5/30 kg

8 Ball Slams, 15/12 kg

December 23, 2018

Christmas Eve Dress Up WOD

12 Days of Christmas

1 Squat Snatch 40/30kg

2 Box Jumps 24/20”

3 Wall Balls 20/14lb

4 Pull Ups

5 Push Press 40/30kg

6 Jumping lunges

7 Push Ups

8 Alt DB Hang Power Clean 22.5/15kg (4 on each side)

9 Burpees

10 KB Swings 24/16kg

11 Deadlifts 40/30kg

12 Thr...

December 21, 2018

For Time:

Partner WOD

10-1

Clean and Jerk 50/35kg

Run 100m

December 20, 2018

AMRAP in 15 min:

100 Double Unders

50 Alternating DB Snatch 22.5/15kg

40 Pistols

30 V Ups

20 Thrusters 42.5/30kg

10 Muscle Ups

Extra Gains

#3

3 times through (18:00 total):

On the 2 min:

Row 400/330m @ 2K Pace + 8 seconds

Row 400/330m @ 2K Pace + 4 seconds

Row 400/330m @ 2K Pace

(Sc...

December 19, 2018

Weighted Pull Ups

3-3-2-2-1-1

25-20-15-10-5

Med Ball Squat Cleans 20/14lb

Pull Ups

December 18, 2018

Deadlift

10-10-10-10-10

Extra Gains

#2

5 rounds for time:

8 DB Hang Clean and Jerk 22.5/15kg (4 on each side)

7 Ball Slams 15/12kg

9/6 Assault Bike Calories

December 17, 2018

5 rounds each for time:

15/12 Cal Row

12 Shoulder to Overhead 42.5/30kg

12 Lateral Barbell Burpees

Rest between rounds

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