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.…

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…

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…

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