WODS: December 2017

CALENDAR VIEW
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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