Monthly Archives: December 2018

WOD for 12.29.18

Strength:


Metcon:
Slog:
100 Double Unders
400m Run
80 Wall Balls (20/14)
400m Med Ball Run (20/14)
60 Kettle Bell Swings (53/35)
400m Kettle Bell Run (53/35)
40 Plate Sit-ups (35/25)
400 Plate Run (35/25)m
20 Burpees
400m Run

WOD for 12.28.18

Strength:
Bench Press
5x6

Metcon:
20min AMRAP

10 Pull-ups
10 Burpee Box Jumps
15 Thrusters (95/65)
10 Burpee Box Jumps
20 Double Unders
10 Burpee Box Jumps

WOD for 12.27.18

Strength:


Metcon:
3 Rounds
10 Dead Lifts (135/95)
15 Push-ups
20 Sit-ups

800m Run

2 Rounds
10 Dead Lifts (185/135)
15 Push-ups
20 Sit-ups

800m Run

1 Round
10 Dead Lifts (225/155)
15 Push-ups
20 Sit-ups

WOD for 12.8.18

Strength:
Slog:
20min Ascending Rep Ladder
2, 4, 6, 8, 10....
Squat Cleans (135/95)
Bar Over Burpees
Plate Sit-ups (25/15)

5 Minutes Rest

30-20-10
Front Squats (95/65)
Double Unders






Metcon:
Slog:
20min Ascending Rep Ladder
2, 4, 6, 8, 10....
Squat Cleans (135/95)
Bar Over Burpees
Plate Sit-ups (25/15)

5 Minutes Rest

30-20-10
Front Squats (95/65)
Double Unders

WOD for 12.7.18

Strength:
Skill:
Double Unders!
***This will be the last class of the year to practice your dubs. If you're someone who is trying to get this skill dialed in before the end of the year, come to class and practice! (Dev, this means you!)

Metcon:
4 Rounds
25 Box Jumps
400m Run