WOD 12.21.21

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A. Superset Bench Press 3-3-3-3-3 Hip Extension 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift 102/70KG 1-2-3-4-5-6-7-8-9-10 reps of: Handstand Push Up Compare to Dec 19, 2019.

WOD 12.20.21

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A. Superset Back Squat 2-2-2-2-2 Skin the Cat 2-2-2-2-2 B. 3 rounds for time: 7 Cluster 61/43 7 Bar Muscle Up Compare to September 27, 2017.

WOD 12.19.21

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A. Snatch Balance 3-3-2-2-1-1-1 B. For time: 100 Box Jump 24/20" At the top of the first minute perform 1 Burpee, at the top of the second minute perform 2 Burpees, continue adding 1 Burpee each minute until you finish or…

WOD 12.18.21

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A. Work up to a heavy Hang Squat Clean, Double B. Partner Workout For time: 120 Power Clean 61/43KG 240 Push Up 360 Squat Only one athlete working at a time. Partition the movements any way you want.

WOD 12.17.21

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A. Every minute for 10 minutes: 2 Snatch Pull 1 Power Snatch Perform @ 75% 1RM Power Snatch. B. 10 rounds for time: 100M Run 10 Kettlebell Snatch 2/1.5P 15 minute time cap.

WOD 12.16.21

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For time: 1000M Row 50 Thruster 20/15KG 30 Pull Up 750M Row 25 Thruster 15 Pull Up 500M Row 15 Thruster 9 Pull Up

WOD 12.15.21

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A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 12 minutes: 12 Double Dumbbell Deadlift 50/35LB 12 V-Up 3 Devils Press 50/35LB

WOD 12.14.21

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A. Superset Front Rack Lunge 10-10-10-10-10 Ring Row 10-10-10-10-10 B. "Jeremy" For time: 21 Overhead Squats 43/30KG 21 Burpee 15 Overhead Squats 15 Burpee 9 Overhead Squats 9 Burpee

WOD 12.13.21

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A. Superset Dip 5-5-5-5-5 Hip and Back Extension 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 3 Rope Climb 12 Push Press 61/43KG 50 Double Under Compare to March 6, 2017.

WOD 12.12.21

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A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 3 rounds for time: 30 Kettlebell Swing 1.5/1P 20 Toes to Bar 10 Deadlift 110/77KG