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

WOD 12.21.18

A. Superset: Front Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. For time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlift 102/70KG

WOD 12.20.18

A. Superset: Shoulder Press 2-2-2-2-2 Skill Work Jump Rope B. 3 rounds for time: 25 Box Jump 24/20"" 25 Kettlebell Swing 1.5/1P 400M Run

WOD 12.18.18

A. Work up to a heavy Single Clean and Jerk B. For time: 15 Clean and Jerk 61/43KG 30/21 Calorie Row 15 Clean and Jerk