December 15 WOD

December 15 WOD

Metabolic Conditioning:  15 Happy Birthday Amanda/Beryl 12 min amrap12 Deadlifts(AC)16 Wall Ball(20/14 to 10/9)
December 14 WOD

December 14 WOD

Metabolic Conditioning:  15 Box Jumps(30/24) 5 Cleans(AC)12/4, 9/3, 6/2, 3/1 Movement Skill:  Wheelbarrow Leg Drop Drill Partners – 1 min each – 3 rds approx –...
December 13 WOD

December 13 WOD

Metabolic Conditioning:  Snatch Complex: 6 rds – 1AE3M Power SnatchHang Power SnatchHang Squat SnatchSquat Snatch Movement Skill:  Goat Practice – 10...
December 12 WOD

December 12 WOD

Metabolic Conditioning: 10 Thrusters(135/95) 50 Double-Unders 8/40, 6/30, 4/20, 2/10 Movement Skill: Skill PracticeWall Ball to higher targets – 1AE2M 20 reps to 10′15 reps to 10′ + 1 block10 reps to 10′ + 2 blocks5 reps to 10′ + 3...
December 11 WOD

December 11 WOD

Metabolic Conditioning: Happy Birthday J. Miller3 Rounds400m Row/Run (at least 1 rd must be a Row)12-8-46 (Elements Rotate order each round)
December 10 WOD

December 10 WOD

Barbell Skill: Clean & Jerk Complex: 6rds -1AE3M Power CleanHang Power CleanPush-JerkSplit Jerk Movement Skill: OPEN Prep Skill Drill Muscle-Up ProgressionLow Rings OnlyProgress from feet under rings to L-Sit Muscle-Ups – 10...