Wods

December 11

December 10, 2018

Incorporate handstand holds in warmup

10 min EMOM
Min 1: 8 push press
Min 2: 4-8 strict (stricter the better) pullups

12 min amrap:
12 DB s2OH #50/35
12 box jump overs 24/20
12 toes to bar


December 10

December 9, 2018

7×2 front squats increasing each set

21-18-15-12-9-6-3
hang squat clean #95/65
Cals on rower


December 9

December 8, 2018

Annie on the run , row or bike depending on weather
50 dubs
50 sit-ups
run 200
40 dubs
40 sit-ups
run 200
30 dubs
30 sit-ups
run 200
20 dubs
20 sit-ups
run 200
10 dubs
10 sit-ups
run 200


December 8

December 7, 2018

Fight gone bad 20 min. amrap
In teams of two with work being divided evenly (not for feint of heart)
40 wallballs 20/14
40 sdhp 75/55
40 box jumps 20
40 push press 75/55
40 calorie row


December 7

December 6, 2018

Work on 1 arm dumbbell squat snatch

10 rds of
3 bar muscle ups
6 alternating d.b.Squat snatch 50/35
9 hspu


December 6

December 5, 2018

12 rds.

row 500 meters

60 seconds. rest

Final score is slowest time.

Come give this one a shot, you won’t forget it!


November 5

December 4, 2018

Bench Press
5-3-1-5-3-1

2-4-6-8-10
manmakers 50/35
30 double unders after each rd.

cashout-core or handstands


November 4

December 3, 2018

Deadlifts omem X 6
3tng deadlifts 315/205 (80-85%)

For time
40 k.b. swings 70/53
40 calorie row
20 k.b. swings 70/53
20 calorie row


November 3

December 2, 2018

Work up and do three heavy squat clean Thrusters

OMEM x10 min. (If you fail to complete a rd. in the minute finish the rd and rest the remainder of the rd. you bled into
3 Thrusters 135/95
4 burpees
5 pull-ups (adjust the pull-ups depending on individuals ability level)


December 2

December 1, 2018

5×8 steps of
Front rack walking lunge with barbell (heavy as form allows)

For Time
60 walking lunges
50 hand release push-ups
40 k.b. swings 50/35
30 med ball sit-ups 20/14
20 box jump overs 24/20
10 pull-ups (advanced class can do muscle ups)


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