WODS: December 2017

"Death By"
Med Ball Clean (20/14)
Burpee Box Jump Over (24/20)
*10 MIN CAP*
*Min 1, do 1 of each, Min 2, do 2 of each, etc.*

Then

5 Rounds:
20 x Pull Up   [C2B]
10 x Front Rack Lunge (135/95)

5 MIN AMRAP:
15 x Deadlift (205/135)
15 x Box Jump (24/20)

1 MIN REST

5 MIN AMRAP:
15 x Wall Ball (20/14)
15 x Toes 2 Bar

1 MIN REST

5 MIN AMRAP:
15 x Overhead Squat (95/65)
30 x Double Under

*Post Score for each AMRAP*

15 MIN EMOM:
Power Snatch
5 MIN: 5 Reps
Rest 1 MIN
5 MIN: 3 Reps
Rest 1 MIN
5 MIN: 1 Rep

Then

3 Rounds:
15 x Thruster (95/65)
15 x Bar Facing Burpee
*10 MIN CAP*

1 x Wall Climb
2 x Handstand Push Up
3 x Sumo Deadlift High Pull
4 x Power Clean
5 x Push Jerk
6 x Box Jump Over (24/20)
7 x KB Swing (32/24kg)
8 x Pull Up
9 x Wall Ball (20/14)
10 x Toes 2 Bar
11 x Bar Facing Burpee
12 x Thruster
Rx: (95/65)   [135/95]

*Just Like The Song. 1, 2-1, 3-2-1, 4-3-2-1...*
*30 MIN CAP*

10 MIN EMOM:
Min 1: 10 x Alt. Pistol
Min 2: 10 x Strict Press (2 x 16/12kg)

Then

New Round Every 3 Min
2 Rounds:
3 x Power Clean
6 x Toes 2 Bar
10 x Wall Ball (20/14)

Men's Rx: 135/155/185/205/225/245
Women's Rx: 95/105/135/145/155/165

*If you finish early, continue to the next round*
*Continue until you hit cap or 4 round minimum*

Snatch Balance
1-1-1-1-1-1-1
*15 MIN CAP*

Then

15-12-9
Front Squat (155/105)   [205/135]
Burpee Box Jump Over
*7 MIN CAP*

Nate
20 MIN AMRAP:
2 x Muscle Up
4 x Handstand Push Up
8 x KB Swing (32/24kg)

10 MIN EMOM:
Min1: 50 x Double Under
Min2: 5-10 x Box Facing Burpee Box Jump Over (24/20)

Then

'Jackie'
1000m Row
50 x Thruster (45/35)
30 x Pull Up

12 MIN EMOM:
Min1: 5 x Squat Clean
Min2: 12 x HSPU   [Strict]
Min3: 20 x Wall Ball (12/11ft Target)

Then

18-15-12-9-6-3
Hang Snatch (115/75)   {75/55}
Toes 2 Bar
Box Jump (24/20)   {20/Step Up}
*15 MIN CAP*

3-3-3-3-3-3-3
Ring Dip
*Post Load or Band Used On Each Set*
*20 MIN CAP*

Then

8 MIN AMRAP:
15 x Deadlift (135/95)
15 x Push Up
15 x Jumping Air Squat

EMOM: Squat Snatch
0-4: 1 Every 15 Seconds
Rest 2 MIN
6-10: 1 Every 20 Seconds
Rest 2 MIN
13-17: 1 Every 30 Seconds
*Post Loads Used For Each*

Then

150-100-50
Double Under
12-9-6
Thruster (135/95)   {95/65}

5 MIN AMRAP:
15 x Pull Up
15 x Clean & Jerk (95/65)

2 MIN REST

5 MIN AMRAP:
12 x C2B Pull Up
12 x Clean & Jerk (135/95)

2 MIN REST

5 MIN AMRAP:
9 x Bar Muscle Up
9 x Clean & Jerk (185/125)

2 MIN REST

5 MIN AMRAP:
6 x Ring Muscle Up
6 x Clean & Jerk (225/155)

Post Score for Each AMRAP

15 MIN AMRAP
5 x Clean
5 x Front Squat
5 x Jerk
10 x Toes 2 Bar
Rx: 2 x (24/16kg) Kettlebells
*Cleans Are From The Ground*
*Handles Must Touch In Front Squat*

This weekend, coach Rebecca Lipsey is competing in the 2017 American Open Finals. She qualified and has been working SO HARD for this competition. She is lifting on Sunday, December 10th. For more details, check our her instagram: @liftlikelips

5-5-5-5-5
Weighted Ring Dip
*Post Loads or band(s) Used*

Then

50 x Power Clean (115/75)
100 x Wall Ball (20/14) 10'
50 x Burpee
*11 MIN CAP*

5 Rounds:
6 x Squat Clean Thruster (205/135)   {135/95}
10/7 x Bar Muscle Up
50 ft Handstand Walk
*21 MIN CAP*
*Sub 30 x Shoulder Touch for HS Walk*

10 MIN EMOM:
Min1: [] x C2B Pull Up (5-10 Reps)
Min2: 3 x Squat Snatch (135/95)   {95/65}   [HVY]

Then

9 MIN AMRAP:
30 x Double Under
8 x Burpee Box Jump Over (24/20)

12 MIN EMOM:
Min1: 1 Clean Every 6 Seconds (135/95)   [HVY]
Min2: 40-100ft Handstand Walk (or 30 x Shoulder Touch)
Min3: 10-20 Toes 2 Bar

Then

21-18-15-12-9-6-3
Deadlift (185/125)
Jumping Air Squat
Ring Dip
*12 MIN CAP*

5 Rounds, New Round Every 2 MIN:
1 Round of DT:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)
*Aim to complete each round completely unbroken!*

Then

12-9-6
Handstand Push Up   [Strict]
KB Swing (32/24kg)
Burpee Box Jump Over (30/24)
*9 MIN CAP*