WODS: December 2019

Schedule:
Regular AM Classes Only 
No PM Classes!

New Year's Day: Closed

20 x Bar Muscle Up
19 x Squat Clean & Jerk (185/125)   [225/155]
20 x Burpee Box Jump Over (40/30)
20 x Ring Muscle Up
*18 MIN CAP*
*Sub C2B for BMU and Ring Dip for RMU*

Monday: Regular Schedule
Tuesday: Morning Classes Only
Wednesday: Closed
Thursday: Regular Classes Resume

15 MIN AMRAP:
7 x Thruster (115/85)
6 x Toes 2 Bar
5 x Bar Facing Burpee
4 x Snatch (115/85)

Congrats to Blake & Katy on the arrival of Jack!

3 Rounds:
15 x Deadlift
15 x Hang Clean
15 x Jerk
15 x Bar Facing Burpee
Rx: (135/95)
*9 MIN CAP*

*10am Class Only*

"Eva"
5 Rounds:
800m Run
30 x KB Swing (32/24kg)
30 x Pull Up
*30 MIN CAP*
*Team of 2, Split However*

Monday: Regular Schedule
Tuesday: 10am Only
Wednesday: Closed
Thursday: 10am Only
Friday: Regular Schedule Resumes

21-15-9
Thruster (95/65)
Squat Clean (135/95)
Deadlift (225/155)
Pull Up
Ring Dip
Handstand Push Up

*Team of 2. Split However*

*15 MIN CAP*

10AM Only!

5 Rounds:
400m Run
15 x Overhead Squat (95/65)

150 x Wall Ball (20/14) to 10'

30 x Clean & Jerk (135/95)

*Team of 2, Split However*
*18 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*

"Isabel"
30 x Snatch (135/95)

Directly Into:

50 x Strict Handstand Push Up

*10 MIN CAP*

150 x Jump Rope Jog In Place (75R/75L)
50 x Ring Dip
150 x JRJIP
100 x Air Squat
150 x JRJIP
200 x Walking Lunge
150 x JRJIP
100 x Air Squat
150 x JRJIP
50 x Ring Dip
150 x JRJIP
*18 MIN CAP*

21 x Deadlift (45/35)   [95/65]
21 x Hang Clean (45/35)   [95/65]
21 x Push Jerk (45/35)   [95/65]
20 ft Handstand Walk
18 x Deadlift (75/55)   [135/95]
18 x Hang Clean (75/55)   [135/95]
18 x Push Jerk (75/55)   [135/95]
40 ft Handstand Walk
15 x Deadlift (95/65)   [155/105]
15 x Hang Clean (95/65)   [155/105]
15 x Push Jerk (95/65)   [155/105]
60 ft Handstand Walk
12 x Deadlift (115/75)   [185/125]
12 x Hang Clean (115/75)   [185/125]
12 x Push Jerk (115/75)   [185/125]
80 ft Handstand Walk
9 x Deadlift (135/95)   [205/135]
9 x Hang Clean (135/95)   [205/135]
9 x Push Jerk (135/95)   [205/135]
100 ft Handstand Walk
6 x Deadlift (155/105)   [225/155]
6 x Hang Clean (155/105)   [225/155]
6 x Push Jerk (155/105)   [225/155]
120 ft Handstand Walk
3 x Deadlift (185/125)   [255/175]
3 x Hang Clean (185/125)   [255/175]
3 x Push Jerk (185/125)   [255/175]
140 ft Handstand Walk
*21 MIN CAP*

21-18-15-12-9-6-3
Toes 2 Bar
Thruster (96/65)
Bar Facing Burpee
*16 MIN CAP*

50-40-30-20-10
Push Press
Front Rack Lunge
Rx (75/55)
*5 x Burpee Penalty ANY TIME you drop the bar*
*NO AUTHORIZED REST POSITION. OVERHEAD OR FRONT RACK ONLY*

*14 MIN CAP*

3 Rounds:
50 x Air Squat
7 x Ring Muscle Up
10 x Hang Clean (135/95)
*14 MIN CAP*

Last Done March 28, 2018

12 MIN AMRAP:
5 x Overhead Squat (165/115)
5 x Box Jump Over (40/30)

3 Rounds:
40 x Lateral Barbell Jump
20 x Deadlift (115/85)
40 x Air Squat
*9 MIN CAP*

3 Rounds:
25 x Wall Ball (20/14)
25 x Pull Up

Then

15 x Clean & Jerk (155/105)

Then
3 Rounds:
25 x Toes 2 Bar
25 x Bar Facing Burpee

Then

15 x Clean & Jerk (155/105)

*19 MIN CAP*

60 x Bar Muscle Up
30 x Squat Clean (185/125)   [225/155]
*Split Up However You Like*
*20 MIN CAP*

21-18-15-12-9-6-3
Alternating KB Step Up (24/16kg) to (24/20")
Handstand Push Up
*12 MIN CAP*

8 Rounds:
8 x Clean (95/65)
8 x Bar Facing Burpee
*10 MIN CAP*
*Cleans MUST be Unbroken... OR ELSE!*

50 x Back Squat (135/95)

40 x Pull Up

30 x Shoulder to Overhead (135/95)

50 x Front Squat (85/65)

40 x Pull Up

30 x Shoulder to Overhead (85/65)

50 x Overhead Squat (65/45)

40 x Pull Up

30 x Shoulder to Overhead (65/45)

*22 MIN CAP*

Last Done January 18th, 2017

3 Rounds:
23 x Pistol
23 x Ring Dip
23 x Deadlift (185/125)
23 x Sit Up (PVC)
30ft HS Walk
*16 MIN CAP*