WOD 12.17.18

A. Work up to a heavy 100FT Farmers Carry B. 7 rounds for time: 10 Strict Burpee 20 Abmat Sit Up Strict Burpee is performed with a Strict Push Up and a jump to a target at least 6 iches above reach.

WOD 12.17.18

A. Work up to a heavy 100FT Farmers Carry B. 7 rounds for time: 10 Strict Burpee 20 Abmat Sit Up Strict Burpee is performed with a Strict Push Up and a jump to a target at least 6 iches above reach.

WOD 12.16.18

A. Quarter Back Squat 10-10-10-10-10 B. 8 rounds for time: 8 Wide Grip Overhead Lunge 43/30KG 8 Ring Row Rest 30 seconds between rounds.

WOD 12.15.18

A. Push Jerk 3-3-3-3-3 B. For time: 50 Dumbbell Snatch 50/35LB 40 Wall Ball 30 Pull Up 20 Handstand Push Up

WOD 12.14.18

A. Superset Stiff Legged Deadlift 5-5-5-5-5 Dumbbell Bench Press 5-5-5-5-5" B. As many reps as possible in 9 minutes: 3 Burpee Box Jump Over 24/20"" 3 Toes to Bar 6 Burpee Box Jump Over 6 Toes to Bar 9 Burpee Box Jump Over 9…

WOD 12.13.18

A. Work up to a heavy Single Hang Squat Clean" B. For time: 21 Front Squat @ 40% 1RM 15 Front Squat @ 50% 1RM 9 Front Squat @ 60% 1RM 15 Front Squat @ 50% 1RM 21 Front Squat @ 40% 1RM After each set and every break in set, perform…

WOD 12.12.18

A. "Nate" As many rounds as possible in 20 minutes: 2 Muscle Up 4 Handstand Push Up 8 Kettlebell Swing 2/1.5P

WOD 12.11.18

A. Every minute for 10 minutes: 2 Hang Split Snatch" B. 4 rounds, each for time: 400M Run Perform one round every 5 minutes.

WOD 12.10.18

A. Superset Back Squat 3-3-3-3-3 False Grip Pull Up 3-3-3-3-3" "B. 5 rounds for time: 10 Dumbbell Thruster 50/35LB 2 Rope Climb

WOD 12.9.18

A. Wide Grip Behind The Neck Split Jerk 1-1-1-1-1-1-1" "B. As many rounds as possible in 14 minutes: 7 Push Up 7 Abmat Sit Up 14 Double Under