WOD 12.31.18

A. “Zeus”

3 rounds for time:

30 Wall Ball
30 Sumo Deadlift High Pull 34/25KG
30 Box Jump 24/20″
30 Push Press 34/25KG
30 Calorie Row
30 Push Up
10 Back Squat @ bodyweight

WOD 12.30.18

A. Overhead Squat
2-2-2-2-2

B. For time:

21-15-9 reps of:

Kettlebell Swing 2/1.5P
Burpee

Then,

Run 800M

This workout is scored in two parts. One score for the KBS and Burpee, and another for total time including the Run. Perform the Burpee by jumping to a target at least 6 inches above max reach.

WOD 12.29.18

A. Every minute for 10 minutes:

2 Snatch Pull @ 100% 1 RM Snatch

B. As many rounds as possible in 15 minutes:

1 Rope Climb
10 Push Up
10 Hollow Rock
10 Arch Rock

WOD 12.28.18

A. Every 90 seconds for 6 rounds:

3 Hang Squat Clean @ 70% 1RM

B. For time:

21-15-9 reps of:

Box Jump Over 24/20″”
Power Clean 61/43KG
Chest to Bar Pull Up
Front Squat 61/43KG
Lateral Burpee Over Barbell
Push Jerk 61/43KG

WOD 12.27.18

A. 4 rounds:

1 Minute Max Deadlift Hold @ 70%
30 Seconds Rest
1 Minute Max Plank Hold
30 Seconds Rest

B. For time:

60 Double Under
30 Dumbbell Snatch, alternating 50/35LB
60 Double Under
30 Med Ball Abmat Sit Up 20/14LB
60 Double Under
30 Med Ball Abmat Sit Up
60 Double Under
30 Dumbbell Snatch, alternating
60 Double Under

WOD 12.26.18

A. Overhead Squat
3-3-3-3-3″

B. “Half Mary”

As many rounds as possible in 10 minutes:

5 Handstand Push Up
10 Pistol, alternating
15 Pull Up

WOD 12.25.18

CLOSED – CHRISTMAS 

 

WOD 12.24.18

A. “Twelve Days of Christmas – John Main Style”

1 Bear Complex
2 Squat Snatch
3 Overhead Squat
4 Hang Power Snatch
5 Snatch Grip Deadlift
6 Burpee Over Bar
7 Deadlift
8 Hang Power Clean
9 Front Squat
10 Shoulder to Overhead
11 Squat Clean & Jerk
12 Thruster

With a 35/25KG barbell, perform 1 Bear Complex, then 2 Squat Snatch and 1 Bear Complex, then 3 Overhead Squat, 2 Squat Snatch, and 1 Bear Complex. Continue until you have completed 12 Thruster down to 1 Bear Complex.

WOD 12.23.18

A. Work up to a heavy
100FT Zercher Carry

B. 6 rounds, each for time:

Every 3 minutes:

250M Row

WOD 12.22.18

A. Work up to heavy
30M Tire Drag

B. As many rounds as possible in 10 minutes:

5 Hang Power Clean 70/47KG
10 Push Up
15 Double Under