WOD 1.9.19

Skill:

EMOM 10

2 Turkish Get Ups (ALT arms each min)

AMRAP Double Unders in remaining time

Metcon:

AMRAP 15

10 Single Arm Snatches 50/35

40’ Goblet Lunge

10 Goblet Squats

40’ Goblet Lunge

WOD 12.30.18

AMRAP 12:
12 deadlifts 155/105#
9 hang power cleans
6 push jerks
400m run/500m ERG
24 AKBS
12 pull-ups

rest 5 minutes

4 rounds for time:
3 squat cleans 185/125#
15 KB Snatches
45 double unders

rest 5 minutes

3 - 6 - 9
thrusters 95/65#
toes to bar
box overs 24/20”

WOD 12.29.18

3 Rounds of:

Wall Ball 20/14 (Reps)

Push Press 75/55 (Reps)

Box Jump 20” (Reps)

Sumo Deadlift High Pull (Reps)

Assault Bike Calories (Reps)

*In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating.

WOD 12.27.18

Strength:

EMOM 10

3-5 Chest 2 Bar Pull Ups

1 Full Snatch

Metcon:

“Chief-ish”

3 Power Snatches 95/65

6 Hand Release Push ups

9 Air Squats

3 min Work

1 min Rest

5x