Dec
21

Friday December 21, 2018

12 Days of Christmas

1. Power Clean 95/65
2. Push Press 95/65
3. Front Squats 95/65
4. TTB
5. Box Jumps
6. KBS 24kg/20kg
7. Deadlifts 95/65
8. Wall balls
9. Hollow Rockers
10. Hip Thrusters 95/65
11. KB Russian Twist 24kg/20kg
12. Inch Worm

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
20

Thursday December 20, 2018

Nasty Nautical Nancy
5RFT
400m Row
10 OHS 135/95

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
19

Wednesday December 19, 2018

For Time:
1 Mile Run + 1000m Row

Partner Core:
5 Mins Max Medball Situp Passes

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
18

Tuesday December 18, 2018

2RFT
50 Double Unders
25 Hang Power Cleans 95/65
50 Double Unders
25 Push Press 95/65
50 Double Unders
25 Burpees

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
16

Monday December 17, 2018

50-40-30-20-10
Medball Cleans
Box Jumps

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
14

Friday December 14, 2018

For Time:
20 Deadlifts 255/185
400m Run
20 KBS 33kg/24kg
400m Run
20 OHS 115/75
400m Run
20 Burpees
400m Run
20 Pull-ups
400m Run
20 Box Jumps
400m Run
20 Squat Cleans 115/75
400m Run

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
13

Thursday December 13, 2018

Build to a Heavy Hang Snatch + Snatch

10 Mins
Max Double Unders
EMOM 5 Crawlout to Pushups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
12

Wednesday December 12, 2018

**No Lifting Class tonight**

3 RFT
30 DB Snatch 50/35
30 TTB

Core:
3 Rounds
20sec Plank
20sec Sit-ups
Rest 30 Secs
3 Rounds
20sec Russian Twist
20sec Flutter Kicks
Rest 30 Secs
3 Rounds
20sec Reverse Sit-ups
20 Sec V-Ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
11

Tuesday December 11, 2018

Build to a 1RM Front Squat

“Karen”
150 Wallballs

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
09

Monday December 10, 2018

5 Rounds
3 Min AMRAP
7 Cleans 135/95
7 Push Jerk

Rest 3 Min Between Rounds

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to