WODS: December 2021

"Goodbye 2021"

21 minute amrap:
20 x DB snatch (50/35)
21 x toes to bar 
20 x handstand push up [strict]
22 x pull up [c2b]

*E3MOM 3 x wall walk [5x]*

*starts w/ wall walk*

For Time:
50/40 x cal row
then:
3 rounds:
12 x clean (115/85) [135/95]
10 x jerk (115/85) [135/95]
12 x bar facing burpee

10 minute amrap:
3 x ring muscle up
3 x devils press (2x 50/35)
*sub 1:1 c2b/ring dip*

 

1 x Ring Muscle up. [strict rmu]
2 x Devils Press (2x 50/35)
3 x Handstand Push-up
4 x Power Clean (95/65) [135/95]
5 x Push Jerk (95/65) [135/95]
6 x Box jump over (24/20)
7 x Box step over (32/24kg)
8 x Pull Up [chest to bar]
9 x Wall walk
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*

3 rounds for time:
30 x wall ball (20/14) 10/9'
100 x double under 

*5 x deadlift (225/155) [275/185]

 

7 minute amrap:
3-6-9-12-15....
clean and jerk (135/95)
toes to bar

then:
6 minute to est 
1rm of:
barbell complex:
1 x clean
1 x Hang clean
1 x jerk

20 dec Wod:
E 10mom x 2 [e8mom]
6 x ring muscle up
21 x thruster (75/55)
15 x burpee box jump over (24/20”)
9 x ring muscle up
15 x burpee box jump over
21 x thruster
6 x ring muscle up
20 min cap [16 min cap]
*sub 1:1 c2b/dip for rmu*

Katie and Payton's BDAY Wod!

For Time

For time:
50/40 x cal bike/row
35 x DB snatch (50/35)
33 x toes to bar
35 x burpee facing DB
33 x Bar Muscle up
35 x burpee facing DB
33 x toes to bar
35 x DB snatch
50/40 x cal bike/row

24 minute cap

 

 

For time:
200 x double under
30 x handstand push up [strict]
20 x overhead squat (95/65) [135/95]
200 x double under
20 x overhead squat 
30 x handstand pushup
200 x double under 
*16 minute cap*

15 Dec 2021
12 minute amrap:
15 x wall ball (20/14) 10/9’
10 x chest to bar pull up
5 x clean and jerk (165/115)

8 rounds for time:
12 x deadlift (185/125)
9 x bar facing burpee
6 x strict handstand push up
*14 minute cap*

13 December Wod:
10 minute amrap:
7 x DB thruster (2x50/35)
7 x burpee pull up

For time:
150-100-50
double under
30-25-20
toes to bar
21-15-9
deadlift (185/125)
*13 min cap*

For time:
50-40-30-20-10
air squat 
15-15-15-15-15
Box jump over (24/20)
*E3mom 5 x wall walk*

*15 min cap*

Binnies bday wod:
12 minute amrap:
3-6-9
Strict handstand push-up
Hang snatch (115/85)
Bar facing burpee

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*

Jessica’s Bday WOD

100’ hs walk buy in
8 x ring muscle up
15 x squat snatch (135/95)
8 x ring muscle up
12 x squat snatch (185/125)
8 x ring muscle up
9 x squat snatch (205/135)
8 x ring muscle up
6 x squat snatch (225/155)
8 x ring muscle up
3 x squat snatch (245/165)
100’ hs walk cash out
27 minute cap

*sub bear crawl for hs walk*
*sub c2b/rig dip 1:1 for mu*

12 minute amrap:
15 x db shoulder to overhead (2x 50/35)
20 x air squat
50 x double under

4 rounds for time:
21 x deadlift (185/125)
15 x bar facing burpee
400m run
*18 minute cap*

 20 minute emom
3 x hang power clean
5 x ring dip [strict]

*post load to score*