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OUT WITH A BANG MONDAY

12/30/2018

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Monday, December 31
WOD - For Time
31 Push Press 75/55
31 HPC 75/55
31 Sit-ups
31 Pull-ups
31 Pushups
31 Box Jumps 24/20
31 Back Squats (75/55 no rack)
31 Unbroken DU
31 Thrusters 75/55
31 Front Rack Lunges 75/55
31 Burpees

If you you miss before 31 DU, you must start the DU’s over.

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BUMP IT FRIDAY

12/27/2018

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Friday, December 28

Skill - Rope Climb

WOD - 2RFT
600m run
100m OH Bumper Carry 45/25
28 Bumper G2OH 45/25
28 Bumper Goblet Squat 45/25
28 Russian Twist 45/25

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MULTIPLE PERSONALITY THURSDAY

12/26/2018

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Thursday, December 27

EWOD 1 - For Time
9.15.21
Cal Assault
Cal Row

Rest 3Min

EWOD 2
9.15.21
T2B
GHDSU

Rest 3 Min

EWOD 3
21.15.9
Cal Assault
Cal Row

Rest 3Min

EWOD 4
21.15.9
T2B
GHDSU

****4 scores
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HERO WEDNESDAY

12/25/2018

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Wednesday, December 26

Buyout - 50 DU

HERO WOD - Adam Brown (2 RFT)

24 Deadlifts 295/200
24 Box Jump 24/20”
24 Wall Ball 20/14#
24 Bench Press 195/135#
24 Wall Ball 20/14#
24 Box Jumps 24/20
24 Cleans 145/100

Buyout - 50 DU
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CHRISTMAS EVE

12/23/2018

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MONDAY, DECEMBER 24

​12 DAYS OF CHRISTMAS
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PUSH YOUR FRIEND FRIDAY

12/20/2018

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Friday, December 21

Partner WOD - 20 Min AmRap

Partner A
10 PC 135/95
10 T2B
10 GHDSU

Partner B
200m run

Partner A does movements while Partner B runs then switch. Start rep count where your partner finished.

Rest 5 Min

POST WOD - GOAT Work (15 Min)

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LIGHT IT UP THURSDAY

12/19/2018

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Thursday, December 20

Strength - Bench Press (11 Min)
5 Min WU / Setup
6 Min EMOM (3@75%)

Strength - Press
(10 Min)
4 Min WU / Setup
6 Min EMOM (3@75%)

WOD - For Time
500/400m Row
21 Burpee
15/12 Cal Assault

2 Min Rest

500/400m Row
21 Burpee
15/12 Cal Assault

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HERO WEDNESDAY

12/18/2018

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Wednesday, December 19
Skill - Paralette pass throughs
​
HERO WOD Rankel
(20 Min AmRap)
6 Deadlift 225/155
7 Burpee PU
10 KBS 70/53
200m run

L2
6 Deadlift 185/105
7 Burpee PU
10 KBS 53/35
200m run

L1
6 Deadlift 135/55
7 Mod Burpee PU
10 KBS 35/18
200m run

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PUSH YOUR LIMITS TUESDAY

12/17/2018

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Tuesday, December 17, 2018
Strength - Back Squats
7 Min WU / Setup
6 Min EMOM (3@75%)

WOD - For Time
400m run
50 Wall Ball 25/16#
10 Strict Pull-ups
200m run
10 Strict Pull-ups
50 Wall Ball 25/16#
400m run
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DIG DEEP MONDAY

12/16/2018

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Monday, December 17
​

Strength - Deadlift
6 Min WU / Setup
6 Min EMOM
3 Touch & Go @ 75%

WOD - For Time
(15.12.9)
HPS 135/95
Burpee Over Bar
DU 90.60.30

L2
HPS - 95/65
BOB

DU 45.30.15

L1
HPS - 65/35
BOB
SU 180.120.60

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