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New Year’s Eve Endurance WOD

  • December 31, 2016

Complete the following in any order by yourself or with a partner:
2017 meters Run
2017 meters Row
2017 inches of Box Jumps
2017 pounds of Ground to Overhead
2017 pounds of Kb Swings

Clean Complex

  • December 30, 2016

Take 15 Minutes to establish a heavy complex of:
1 Power Clean
1 Hang Clean

7 Minute EMOM:
1 Power Clean
1 Hang Clean
1 Front Squat
*75% of heaviest complex

Jackie’s Cousin

  • December 29, 2016

Complete for Time:
1000 meter Row
50 Push Press (75/55)
30 Toes to Bar

Mainsite WOD

  • December 28, 2016

Complete for Time:
30 Wall Ball Shots (30/20)
Run 1 mile
30 Wall Ball Shots

12 Min AMRAP

  • December 27, 2016

Gymnastics Tabatas for Quality:
#1: Alternate between Broad Jumps and Hollow Rocks
*Rest 1 minute
#2: Alternate between L Sit Hangs from pull-up bar and Front Plank Holds

12 Minute AMRAP:
10 Pull-ups
15 Push-ups
20 Box Jumps (24/20)

Endurance WOD

  • December 24, 2016

“12 Days of Christmas”
1 Run (200 meters)
2 HSPU (Rx) or Wall Walks
3 Toes to Bar
4 Pistols (2 per leg)
5 (Golden!) Ring Dips
6 Burpee Pull-ups
7 Plate Ground to Overhead (45/25)
8 Plate OH Lunges (4 per leg) (45/25)
9 Calorie Row
10 Wall Ball Shots (20/14)
11 Hollow Rocks
12 Man Makers (30/20)

Strength Work & 100 Double Unders

  • December 23, 2016

Front Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 103%
1 @ 105%

Strict Press
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 103%
1 @ 105%

100 Double Unders for Time

Push, Pull & Sit-up

  • December 22, 2016

On a Tabata Clock for 8 Minutes:
Alternate between Push-ups and Sit-ups for max reps

Every 4 Minutes for 16 Minutes:
500 meter Row
*Goal is to descend the intervals!

10 to 1

  • December 21, 2016

10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)
*20 Double Unders to start every round

Strength Work & 5 Min AMRAP

  • December 20, 2016

Back Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 103%
1 @ 105%

Strict Press
3 @ 50%
3 @ 60%
3 @ 65%

5 Minute AMRAP:
5 Hang Power Clean (95/65)
10 Burpees

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