Dec 16

Posted in 2017 on December 15, 2017 by Andy

WOD: (Teams of 2)
For Time:
50 T2B
50 Squat Cleans (135/95) (115/75)
50 Bar Facing Burpees
40 T2B
40 Squat Cleans
40 Bar Facing Burpees
30 T2B
30 Squat Cleans
30 Bar Facing Burpees

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Dec 15

Posted in 2017 on December 14, 2017 by Andy

SKILL:
EMOM 9
MIN. 1: 40 Ft. Walking Lunges (53/35) (44/26)
MIN. 2: 3 T2B + 3 BAR MU or 6 T2B
MIN. 3: 20 Hollow Rocks

LIFT:
EMOM 10
2 Full Snatch
*Build to 90%

or

3 Rounds
8e DB Box Step Ups
8 Reverse Fly’s
8 DB RDL’s

WOD:
“16.3B”
8 Rounds (10 Min. Cap)
3 Bar Muscle Ups
10 Alt. DB Snatch (70/50) (60/40) (50/35)
*Sub. 6 Burpee C2B Pull Up’s accordingly.

Dec 14

Posted in 2017 on December 13, 2017 by Andy

WOD:
“PUSH PULL”
For Time:
12-11-10-9-8-7-6-5-4-3
HSPU
100-200-300-400-500-600-700-800-900-1K
Row
*This is a 10 Round Workout. First Round is 12 HSPU + 100 M. Row, Second is 11 + 200, Etc.
**Sub. HSPU for Box Piked HSPU or Push Press (95/65)

Dec 13

Posted in 2017 on December 12, 2017 by Andy

LIFT:
Deadlift
3 x 3
2 x 2
3 x 1
*Work to 85%

WOD:
“SAGAT”
2 Rounds
30 Dead Lifts (225/155) (205/135) or 60% 1RM
30 Box Jump Overs (30/24) (24/20)
400 M. Run
3 Rope Climbs

Dec 12

Posted in 2017 on December 11, 2017 by Andy

LIFT:
S2O
21-15-9
*Find a weight you can do all reps unbroken with.

or:

Clean Grip Bench Press
5 x 5
*Build.
WOD: (FAST GLYCOTIC)
“FULL OUT”
4 Min. (Every 30 Sec. Alternating)
Max Effort Cal. Row
Max Effort Air Squats
Rest 1 Min.
4 Min. (Every 30 Sec. Alternating)
Max Effort Cal. Row
Max Effort Pull Ups
*Score = Total reps and cals from each 4 Min.

Dec 11

Posted in 2017 on December 10, 2017 by Andy

WOD: (SLOW GLYCOTIC)
“INTERVAL 17.9”
E4MOM… FOR ALAP (5 Rounds Max)
Muscle Ups
Power Cleans
50 Double Unders (100 Singles)
R1: 4 Muscle Ups + 15 Power Cleans
R2: 5 Muscle Ups + 13 Power Cleans
R3: 6 Muscle Ups + 11 Power Cleans
R4: 7 Muscle Ups + 9 Power Cleans
R5: 8 Muscle Ups + 7 Power Cleans
*Weight = (155/105) (135/95) (115/75)
**You may BANK time. Stop when you don’t complete the work required in the time frame.
***Sub. 10-11-12-13-14 Ring Push Ups for Muscle Up’s accordingly.

or:

AMRAP 16
20 KBS (53/44) (44/26)
20 H.R. Push Ups
40 Double Unders (80 Singles)
200 M. Run

December 9

Posted in 2017 on December 8, 2017 by Andy

WOD: (Teams of 2)
With a 24 Min. Running Clock:
3 Rounds (Every 8 Min.)
8 Ring Muscle Ups
20 Thrusters (95/65) (75/55) (65/45)
40 Double Unders
*You may bank time.
**Share the reps. One person working at a time.
***Once you can’t complete the 3 Rounds within the 8 Min. you are done.
****Sub. 20 Ring Push Ups for MU accordingly.

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