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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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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 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 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 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) 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 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 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 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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