WODS: December 2015

AM CLASSES ONLY TODAY

5 Rounds:
20 x KB Swing (24/16kg)
15 x Wall Ball (20/14) to 11/10'
20 x Toes 2 Bar
16 x Box Jump (24/20")
*19 MIN CAP*

30 x Deadlift (185/125)   [>185/125]
30 x Hand Stand Push Up   [Strict]
100 x Double Under
20 x Clean (185/125)   [>185/125]
20 x Hand Stand Push Up   [Strict]
75 x Double Under
10 x Jerk (185/125)   [>185/125]
10 x Hand Stand Push Up   [Strict]
50 x Double Under
*16 MIN CAP*
*Sub Hand Release Push Up for Hand Stand Push Up*

12 MIN AMRAP:
15 x Bar Facing Burpee
15 x Thruster (75/55)   [95/65)
15 x Pull Up   [C2B]

21-15-9
Power Snatch (95/65)   [135/95]   {75/45}
Front Squat (95/65)   [135/95]   {75/45}
*9 MIN CAP*

SEE PHOTO.  COMPLETED LIKE THE SONG:
1
2-1
3-2-1
ETC...
12-11-10-9-8-7-6-5-4-3-2-1

8 Rounds:
12 x Deadlift (185/125)   [225/155]   {135/95}
12 x Wall Ball (20/14) to (11/10')
12 x Push Up
*17 MIN CAP*

5-4-3-2-1
Muscle Up
Front Squat (185/125)   [225/155]
*9 MIN CAP*

33 x Double Under
33 x Clean & Jerk (95/65)
33 x Double Under
33 x Pull Up
33 x Double Under
33 x Thruster (95/65)
33 x Double Under
33 x Toes 2 Bar
33 x Double Under
33 x Bar Facing Burpee
*14 MIN CAP*

3 Rounds:
30 x Barbell Lunge (115/75)
25 x Toes 2 Bar
20 x Box Jump (24/20)
*14 MIN CAP*

20 MIN AMRAP:
2 x Bar Muscle Up
4 x Power Clean (155/105)   [205/135]
8 x KB Swing (32/24kg)
*Sub 6 x C2B Pull Up for 2 x BMU*

27-21-15-9
Overhead Squat (95/65)
Bar Facing Burpee
*10 MIN CAP*

12 MIN AMRAP:
7 x Deadlift (225/155)
14 x Wall Ball (20/14) to (11/10ft)
28 x Double Under

7 Rounds:
3 x Front Squat (185/125)   {135/95}
7 x L-Pull Up
*14 MIN CAP*

21-15-9:
Overhead Squat (95/65)   [135/995]
Hand Stand Push Up   [Strict]
*9 MIN CAP*
*Sub 2 x KettleBell Press for HSPU*

8 Rounds:
12 x Deadlift (185/125)   {115/75}
9 x Box Jump (30/24)   {24/20}
12 x Pull Up
*16 MIN CAP*

12 MIN AMRAP:
1-2-3-4-5-6-7-8-...
Front Squat (155/105)
Ring Dip   [Muscle Up]

15 MIN AMRAP:
9 x Burpee (To Target 12" Above Reach)
18 x Air Squat
36 x Double Under

3 Rounds:
20 x Clean & Jerk (95/65)   {65/45}
30 x Toes 2 Bar
*Rest 2 MIN After Each Round*
*17 MIN CAP*

3 Rounds:
21 x Pull Up   [C2B]
6 x Overhead Squat (135/95)   [185/125]
*9 MIN CAP*

18-15-12-9-6-3
Hang Power Clean (95/65)   {75/55}   [135/95]
Push Jerk
*30 x Double Under After Each Round*
*14 MIN CAP*

5 Rounds:
12 x Deadlift (Go Unbroken. Post Load with Score)
15 x Bar Facing Burpee
400M Run
*20 MIN CAP*

40 x Toes 2 Bar
40 x Front Rack Lunge (95/65)   [155/105]
30 x Toes 2 Bar
30 x Front Rack Lunge (115/75)   [185/125]
20 x Toes 2 Bar
20 x Front Rack Lunge (135/95)   [205/135]
10 x Toes 2 Bar
10 x Front Rack Lunge (155/105)   [225/155]
*17 MIN CAP*