WOD: Monday, December 18th

Strength:

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Bench Press

Find 5 RM

 

WOD:

 

Each Round For time:

500m Row

50 Burpees

2 Min Rest

 

500m Row

40 Burpees

2 Min Rest

 

500m Row

30 Burpees

2 Min Rest

 

500m Row

20 Burpees

2 Min Rest

 

500m Row

10 Burpees

 

 

25 Minute Cap*

WOD: Sunday, December 17th

WOD:

Hildy

For time:

100-calorie row

75 thrusters, 45/35lb. barbell

50 pull-ups

75 wall-ball shots, 20/14lb. ball

100-calorie row

OR

 

Partner “Hildy”

150-calorie row

100 thrusters, 45/35lb. barbell

75 pull-ups

100 wall-ball shots, 20/14lb. ball

150-calorie row

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Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

 

 

 

 

WOD: Saturday, December 17th

Strength:

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 10 Mins For Each Lift
 

Snatch 5-3-3-1-1
C&J 5-3-3-1-1
 

 

WOD:

 

For Total Number Of Reps on a Running Clock complete:

 

5 Min AMRAP Hang Snatch (squat) (95/65)
4 Min AMRAP Weighted Lunges (25/15)

3 Min AMRAP C&J (135/95) (power)

2 Min AMRAP Russian Twists (25/15)

1 Min AMRAP Lateral Hops

 

1 Min Rest B/w Movements (19 min total)

WOD: Thursday, December 14th

Strength:

 

Back Squat

2 reps EOMOM x 10

65%, 75%, 80%, 85% 90%

 

@10 Min Mark:

1 Rep EMOTM x 3 Mins @ 90%

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WOD:

 

3 min AMRAP

·       20 Back Squats (95/65)

·       30 Push Press

·       Max cal row

3 min rest

 

3 min AMRAP

·       18 Back Squats (115/80)

·       24 Push Press

·       Max cal row

3 min rest

 

3 min AMRAP

·       15 Back Squats (135/95)

·       21 Push Press

·       Max cal row

3 min rest
 

3 min AMRAP

·       12 Back Squats (155/105)

·       15 Push Press

·       Max cal row

                                21 mins

WOD: Monday, December 11th

WOD:

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25 Mins

 

Minute 1: 10 Burpee Box Jumps (24/20)

Minute 2: 20 Sit-ups

Minute 3: 40 DU’s

Minute 4:  20 G-2-OH (45/25)

Minute 5: 30 Sec Plank

WOD: Sunday, December 10th

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Teams of 3

 

For Time
75 Front Squats (135/95#)
100 Bar Facing Burpees

200 Wall Balls (20/14)

3000M Row

WOD: Saturday, December 9th

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Metcon (Time)

Clean Up Kalsu
100 Clean and Jerks (135/95)
at the top of every minute 5 burpees

WOD: Friday, December 8th

Strength:

Power Snatch

5-5-5-5 (Tap & Go)

 

WOD:

For Time
1,000M Row
200 double unders

75 Power Snatches (75/55)

50 Sit-ups
25 C-2-B Pull-ups

 

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WOD: Thursday, December 7th

Skill:

15 Min Open Skill

 

WOD:

 

For Time:
21-15-9
Burpees

Wall Balls (20/14)

 

3 min rest

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21-15-9
Thrusters (75/55)
Box Jump Overs (24/20)

3 min rest

 

21-15-9
Front rack Lunges (75/55)
Box Jumps
 

 

WOD: Tuesday, December 5th

Strength:

 

Pull-Ups:

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10x3 OTM

 

(30 total)

 

WOD:

  

8 Min Amrap:

40 DU’s
10 Pull-ups
15 Sit-ups

 

4  Min Rest

 

8 Min Amrap
200 Row
3 Rope Climbs

20 Hollow Tucks

 

WOD: Sunday, December 3rd

WOD:

 

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“Mayhem”

30 min AMRAP
10 Deadlifts (275/205)
20 Chest to Bar Pull ups
30 Power Cleans (185/135)
40 Pull ups
50 Snatches (135/95)
60 Toes to bar
 

WOD: Wednesday, November 29th

Strength:

Push Press

3-3-3-2-2-2-1-1-1

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WOD:

12 Min AMRAP:


10 Push Press (115/75)
10 Deadlifts
10 Box Jumps