WODS: December 2017

CALENDAR VIEW
Friday, December 29 2017
Ruby Roundhouse
Ruby Roundhouse "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)
Thursday, December 28 2017
Dr. Bravestone
Dr. Bravestone 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*
Wednesday, December 27 2017
Holdo
Holdo 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*
Friday, December 22 2017
12 Days of Christmas
12 Days of Christmas 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*
Wednesday, December 20 2017
Maz Kanata
Maz Kanata 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*
Tuesday, December 19 2017
Dreadnought
Dreadnought 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*
Monday, December 18 2017
Katie G's B-Day WOD (Nate)
Katie G's B-Day WOD (Nate) Nate
20 MIN AMRAP:
2 x Muscle Up
4 x Handstand Push Up
8 x KB Swing (32/24kg)

Friday, December 15 2017
Jackie
Jackie 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
Thursday, December 14 2017
Rose Tico
Rose Tico 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*
Wednesday, December 13 2017
Porgs
Porgs 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
Tuesday, December 12 2017
General Hux
General Hux 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}
Monday, December 11 2017
Star Wars Week!!!
Star Wars Week!!! 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
Friday, December 8 2017
Lipsey Lifts In California
Lipsey Lifts In California 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
Thursday, December 7 2017
Macomber
Macomber 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*
Wednesday, December 6 2017
Jess's B-Day WOD
Jess's B-Day WOD 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*
Tuesday, December 5 2017
Truckee
Truckee 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)
Monday, December 4 2017
Mike T's B-Day WOD
Mike T's B-Day WOD 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*
Friday, December 1 2017
Interval DT & Stuff
Interval DT & Stuff 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*

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