WOD 22122017

A. SKILLS: Turkish Get Up + OH Walk 7′ for max Reps (1TGU + 10m Overhead Walk)   B. “Jenny” AMRAP 20′: 20 OHS (20/15kg) 20 Back Squat (20/15kg) 400m Run

WOD 21122017

5 Rounds of: 10″ Max push Ups 10″ Max Ring Rows 10″ Max Squats 30″ Rest 250m Row 3′ Rest

WOD 20122017

A. SKILLS: HSPU   B. For time: 21/15/9* Deficit HSPU Cal Assault Bike   * After each round, 30″ Hollow Hold

WOD 19122017

A. EMOM 10′: 1) SDHP x 3 @AHAFA 2) Ring Dips x 7 @AHAFA   B. For time * 20 Thrusters (43/30kg) 20 Toes to Bar 20 SDHP 200 Double Unders   * EMOM: 4 burpees

WOD 18122017

Back Squat – 1RM

WOD 15122017

STRICT PRESS – 1 RM

WOD 14122017

A. STRENGTH: Strict C2B 5 x 8-12 B. AMRAP 12′: 16 Box Jump 12 Db Snatch (alternating) 8 C2B

WOD 13122017

5 Rounds for Time: 2 Rope Climb 20 Push Ups 40 Air Squats 400m Run

WOD 12122017

A. EFFICIENCY: Hang Power Clean 10-10-10-10   B. “DT” 5 Rounds of: 12 Deadlift (70/45kg) 9 Hang Power Clean 6 Push Jerk

WOD 11122017

A. Row, Assault Bike or Shuttle Run: 5 x 30″ Work : 30″ Rest 2′ Rest 8 x 30″ W : 15″ R 2′ Rest   B. Row, Assault Bike or Shuttle Run: 5 x 30″ W : 30″ R 2′ Rest 5 x 45″ W : 15″ R 2′ Rest   C. Row, Assault Bike or Shuttle Run: 5 x 30″ W : 30″ R 8…

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