December 2016

800 m run 30 kb swings (52/70) 30 pull ups 400m run 30 box jumps 30 wall balls 400m run 30 bx jumps 30 wall... Read More

21 thrusters (95/135) 400m run rest 1:00m minute 15 thrusters 400m run 1:00 9 Thruster 400m run

3 rounds 21 deadlifts (125/185) 12 burpee bx jumps

75 push ups 50 ring rows 75 Strict pull ups 6 minute AMRAP LADDER 1 squat clean 25 double unders 2 squat cleans (115/155) Rest:... Read More

Front Squat 3 x 8 (60%) 3x 4 (70%) 3x 2 (80%) 800 m run 50 situps 25 curl ups with Wall ball 50 v-ups... Read More

12 days of Christmas 1 BMUP 2 HSPUS 3 DB Lunges (35/50) 4 Push Press (95/65) 5 Pull ups 6 bx Jumps (20/24″) 7 Kb... Read More

Partner WOD 100 wall balls (14/20) 80 box Jumps (20/24) 60 db snatches (35/60) 40 Overhead squats (65/95) 20 db thrusters (35/65)

4 rounds Shuttle Run Burpee Ladder

Back Squat: 3×15 Across Wod 6 rds 40 DUs (80 skiers) 4 deadlifts (225/185)

Strict press 4 rounds 2 strict press + 1 jerk (ascending) (75-80%) 10-1 V-ups Kb swings 35/62 17-7-7 Push-ups Toe to bars Highpulls 10-1 Hspus... Read More