Dec 10, 2018

12-11-18 WOD

Challenge: NA/Set up for WOD

17min AMRAP
10 MU
30 Burpees
60 Wall Balls

L1
15min Amrap
8 Knee Push Ups (effort should be
quick to get through)
5 Box Dips (a few options for scaled dips)
12 Med Ball Thrusters (break up if needed!)

Dec 9, 2018

12-10-18 WOD

Challenge
take 10 to 15 min to warm up to a feel good heavy OHS
or work on overhead squat form

L2
21-15-9
Overhead squats (115/75)
Box jumps (30/24)

L1
21-15-9
Overhead squats (sub goblet squat if needed)

Box jumps (sub step ups if needed)

Dec 5, 2018

12-6-18 WOD

Challenge
30sec max cal. On Assault bike

L2
2 Rounds for time of:
50 Double-unders
25 Hang Power snatch 75/55
50 Double-unders
25 floor wipers 75/55
50 Double-unders
25 Burpees

L1
2 Rounds for time of:
50 single-unders
25 Hang Power snatch
50 single-unders
25 floor wipers/ toes 2 wall
50 single-unders
25 Burpees

*25 min time cap

Dec 3, 2018

12-4-18 WOD

Challenge: TEMPO Dips 5x5 @ 32X1.
Lower the tempo if press is slowing.
Complete weighted if tempo is easy
with good ROM.

WOD
15 min AMRAP
12 KB Push Press
9 K2E
6 Burpee Box Jump Overs

Dec 2, 2018

12-3-18 WOD

Challenge
N/A

L2
3 rds
1000m Row
25 Hang Power Cleans (135/95)
(make sure load is at a weight where linking
at least 10 is achievable)

L1
15 min AMRAP
500m row
15 hang cleans