WOD: 12/07/19
“Hammer”
Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
WOD: 12/06/19
“Deathstalker”
Strict Press 5-5-5-5-5 reps
Deadlift 5-5-5-5-5 reps
WOD: 12/05/19
“Fire Salamander”
20 minute AMRAP of:
10 Kettlebell Swings, 70/53-lbs.
15 Sit-ups
20 Double-unders
*Increase Double-unders by 10 reps each round.
WOD: 12/04/19
“Slow Loris”
Each for time:
500m Row
30 Chest-to-Bar Pull-ups
500m Row
30 Strict Handstand Push-ups
500m Row
15 Ring Muscle-ups
*rest as needed between each set.
WOD: 12/03/19
Complex:
Squat Clean + 2 Front Squat
“Gila Monster”
21-15-9 reps for time of:
Dumbbell Squat Clean, 50/35-lbs.
Burpee Box Jump Overs, 24”/20”
WOD: 12/02/19
“Platypus”
3 rounds for time of:
Run 200m
10 Power Snatch
Run 200m
10 Overhead Squats
*95/65-lbs.
WOD: 12/01/19
“Dork”
6 rounds for time of:
60 double-unders
30 kettlebell swings, 53/35-lbs.
15 burpees
WOD: 11/30/19
“Drumstick”
20 minute AMRAP in Teams of 2:
75 Deadlifts, 135/95-lbs.
75 Pull-ups
50 Power Cleans, 135/95-lbs.
50 Push-ups
25 Shoulder to Overhead, 135/95-lbs.
25 Muscle-ups
WOD: 11/29/19
“Leftovers”
For 30 minutes in Teams of 3:
1: Row for Max Calories
2: Complete as many rounds and reps as possible of:
1 Rope Climb
5 KB Thrusters, each arm
10 Goblet Step-ups
*53/35-lbs.
*One teammate Rows, one teammate works, one teammate rests.
*You may only switch places on AMRAP after a full round has been completed, you may switch on rower as desired.
