WOD: 12/10/19

“Dancer”

EMOTM:
5 Push-ups
1 Toes to bar

*Increase T2B by 1 rep each minute until failure.

WOD: 12/09/19

Push Press 8-8-6-6-4-4 reps

“Dasher”
42-30-18 reps for time of:
Wall-balls, 20/14-lbs.
Double-unders

WOD: 12/08/19

“Water Shrew”

Teams of 2 complete:

Row 5000m

5 rounds of:
20 Dumbbell Snatches, 50/35-lbs.
20 Box Step-overs, 50/35-lbs.

*split up the work however you want, one partner works at a time.

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