WOD December 18, 2018

A.
Skill:
Rope Climbing
*push your current skill level:
-weighted
-legless
-L-sit
*complete 6 rope climbs to the best of your ability
*13 min time cap

B.
WOD:
17 min AMRAP
10 burpee
12 pull up
75m sled push (3×45/2×45)
1 rope climb

WOD December 17, 2018

A.
Strength
Back Squat
2-2-2-2-2-2
building
(14 min)

B.
WOD:
2 RFT
30 back squat (135/95)
60 double under
30 hand release push up

WOD December 16, 2018

*10am FREE community workout
*11-12:30am Monster Mash Up

10am WOD:
for time
50 box jump (24/20)
50 abmat sit up
50 push press (75/55)
50 wallball (20/14)
50 bodyweight lunges

WOD December 15, 2018

*9am members wod
*10am FREE community workout

400 meter run
then:
4 rounds
15 Pull up
15 goblet squat (53/35)
15 kettle bell swing
then,
400m run

WOD December 14, 2018

A.
BACK rack lunge
5×4 @80%

B.
WOD:
14 min AMRAP
10 burpee box jump (24/20)
12 FRONT rack lunge(115/75)
150m run

WOD December 13, 2018

A.
Strength/skill:
overhead squat
2-2-2-2-2-2
building
(12 min)

B.
WOD:
45 deadlift (135/95)
35 hang power clean
25 push jerk
15 overhead squat

WOD December 12, 2018

Strength:
deadlift
6×6 @ 65%
(12 min)

WOD:
12 min AMRAP
12 pull up
6 HSPU
1 rope climb

WOD December 10, 2018

A.
Strict press
1-1-1-1-1 building

B.
Push Press
3-3-3-3-3 building

C.
Push Jerk
5-5-5-5-5 building

D.
Sled push
150m sprint (3×45/4×45)

*score is heaviest set of 5 push jerk and sled time

WOD December 9, 2018

*10am FREE community workout, come get your feet wet!
*11-12:30am Monster Mash up

10am WOD:
16 min AMRAP
150m farmer carry (2×50/2×35)
16 push up
18 box jump (24/20)