WODS: December 2020

CALENDAR VIEW
Thursday, December 31 2020
Last Workout of 2020
Last Workout of 2020 AM Classes Only Today
Closed New Year's Day


1,000/800m Row Buy In

Then
9-7-5
Deadlift (275/185)
150-100-50
Double Under

Then
10/7 x Rope Climb Buy Out
*14 MIN CAP*
*Sub 3 x Chin Up for Each Rope Climb*
Wednesday, December 30 2020
Goodbye 2020
Goodbye 2020 Wednesday: Regular Schedule
Thursday: AM Classes Only
Friday: Closed
Saturday: Regular Schedule

"Goodbye 2020"
20 x Snatch (135/95)
20 x Bar Muscle Up
20 x Clean & Jerk (185/125)
21 x Ring Muscle Up
*18 MIN CAP*
Tuesday, December 29 2020
WW84
WW84 12 MIN AMRAP:
7 x Thruster (115/85)
7 x Chest 2 Bar Pull Up
7 x Bar Facing Burpee
Monday, December 28 2020
Mayalaran
Mayalaran 5 Rounds:
8 x Clean & Jerk (135/95)
16 x Toes 2 Bar
*12 MIN CAP*
Thursday, December 24 2020
What Child Is This?
What Child Is This? 5-4-3-2-1
Squat Clean (225/155)
Burpee Get Over (48/40)
Rope Climb
Sub 3 x Strict Pull Up for 1 Rope Climb
*14 MIN CAP*
Wednesday, December 23 2020
Polar Express
Polar Express 3 Rounds: 
16 x Front Rack Reverse Lunge (2 x 24/16kg)   [2 x 32/24kg]
8 x Clean & Jerk (2 x 24/16kg)   [2 x 32/24kg]
400m Run
*13 MIN CAP*
Tuesday, December 22 2020
Stocking Stuffer
Stocking Stuffer 50 x Situp (PVC)   [GHD]
40 x Deadlift (115/85)   [155/105]
30 x Hand Release Push Up   [HSPU]
20 x Snatch (115/85)   [155/105]
10 x Ring Muscle Up
20 x Snatch (115/85)   [155/105]
30 x Hand Release Push Up   [HSPU]
40 x Deadlift (115/85)   [155/105]
50 x Situp (PVC)   [GHD]
*18 MIN CAP*
Monday, December 21 2020
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*
Friday, December 18 2020
Valin Hess
Valin Hess Trousdale Gym Closed this weekend.
Saturday 8am & 9am classes at Charlotte Ave
Sunday 1-2pm Open Gym at Charlotte Ave

18 MIN AMRAP:
60 x Double Under
9 x Overhead Squat (115/85)
18 x Push Up
Thursday, December 17 2020
Rhydonium
Rhydonium 21-18-15-12-9-6-3
Hang Snatch (95/65)
Bar Facing Burpee
*12 MIN CAP*
Wednesday, December 16 2020
Morak
Morak 5 MIN AMRAP:
4 x Deadlift (225/155)   [315/205]
4 x Strict HSPU  [45/25# Strict Deficit]

*Rest 1 MIN*

5 MIN AMRAP:
4 x Strict Pull Up
8 x Wall Ball (20/14)
Tuesday, December 15 2020
Din Djarin
Din Djarin 4 Rounds:
21 x KB Swing (24/16kg)
21 x Toes 2 Bar
7 x Clean & Jerk (155/105)
*12 MIN CAP*
Monday, December 14 2020
Mayfeld Burr
Mayfeld Burr 15 MIN AMRAP:
4 x Ring Muscle Up
8 x Thruster (95/65)
12 x Box Jump Over (24/20)
*Sub 1:1 C2B & Ring Dip
Friday, December 11 2020
Sarlacc
Sarlacc 15 MIN Every :30
1 x Hang Squat Clean

Then

10-9-8-7-6-5-4-3-2-1
Strict Pull Up
Strict Handstand Push Up
*10 MIN CAP*
Thursday, December 10 2020
Fennec Shand
Fennec Shand 5 Rounds:
20 x Shoulder to Overhead (135/95)
100 x Double Under
*10 MIN CAP*
Wednesday, December 9 2020
Lang
Lang 50 x PVC Situp   [Toes 2 Bar]
40 x Ring Dip   [Strict]
30 x Front Rack Lunge (95/65)   [135/95]
20 x Bar Facing Burpee
10 x Squat Clean Thruster (95/65)   [135/95]
*12 MIN CAP*
Tuesday, December 8 2020
Kelly G's B-Day WOD
Kelly G's B-Day WOD 30 MIN EMOM:
3 x Pull Up   [C2B]   [[BMU]]
6 x Wall Ball (20/14)   [30/20]
3 x Clean (155/105)   [185/125]
*If you don't finish a round under 1:00, complete and pick back up at the top of the next minute*
Monday, December 7 2020
The Standard
The Standard 30 x Clean & Jerk (135/95)
30 x Ring Muscle Up
30 x Snatch (135/95)
*15 MIN CAP*

Last Done 8/5/19
Friday, December 4 2020
Calodan
Calodan 10-9-8-7-6-5-4-3-2-1
Back Squat (155/105)
Handstand Push Up   [Strict]
*12 MIN CAP*
Thursday, December 3 2020
Thrawn
Thrawn 6 Rounds:
3 x Snatch
6 x Overhead Squat
9 x Chest 2 Bar Pull Up
*14 MIN CAP*

Rx: (135/95)   [185/125]
Wednesday, December 2 2020
The Magistrate
The Magistrate 12 MIN AMRAP:
30 x Clean
30 x Ring Dip

Men's Rx: 95-135-185-225-255
Women's Rx: 65-95-125-155-165
Tuesday, December 1 2020
Order 66
Order 66 3 Rounds:
200 x Double Under
40 x Burpee
30 x Toes 2 Bar
*18 MIN CAP*

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