WOD 1/25/18

WOD: Hail Julius



Cash in:
50 Double unders

then

3 RFT
20 KB swings (50/40/20)
10 Burpee box jump over (24)
6 Clean and jerk (95/45)
6 Push press (95/45)

then

Cash out:
50 Situps

WOD 1/23/18

WOD:
Complete for time:

50 Double unders
10 Thrusters (115)
40 Double unders
8 Thursters
30 Double unders
6 Thrusters
20 Double unders
4 Thrusters
10 Double unders
2 Thrusters

WOD 1/16/18

WOD of Attrition:

4 RFT:
Run 800m
12 Burpees
10 Pull-ups
10 KB snatches/arm (40)
20 KB swings (50)

WOD 1/13/18

WOD A:
12 Days of Christmas
1 Snatch (95)
2 Box Jumps (30)
3 Push Press (95)
4 Toes to Bar
5 Power Cleans (95)
6 Hand Release Push-ups
7 Trap bar deadlifts (135)
8 Sit-ups
9 KB Swings
10 Drink beer
11 Lunges (each leg)
12 Strict Pull-ups

WOD B:
10 EMOM
5 Burpees
10 Squats

WOD C:
Max Pull-ups

WOD: 1/9/18

Brutal one:

12 Calorie Assault Bike
12 Power Snatch (95)

3 min rest

12 Calorie Assault Bike
8 Power Snatch (115)

3 min rest

12 Calorie Assault Bike
4 Power Snatch (135)

3 min rest

12 Calorie Assault Bike
2 Power Snatch (155)

WOD 12/14/17

Frozen feet

6 RFT
10 Pull-ups
50ft Lunge walk
15 Pushups
50ft Lunge walk
Run 200m

WOD 12/7/17

Double time:

WOD A:
5 RFT:
15 Deadlifts (155/75)
25 Sit-ups

WOD B:
20 AMRAP partners:
(complete full round while the other rests)
7 KB swings (70/50/25)
Run 100m
7 Burpees