01-02-19: 12 AMRAP

WOD 1.
Yesterday’s Death by Thrusters
OR (if you did yesterday’s)
EMOM of 6 Cal on Bike, 6 SDL  88/70

WOD 2.
12′ AMRAP
6 DL  225/185
30 DU
10 HSPU

01-01-19: Masters WODS

WOD 1.  Minute to Winit

1 min Max Wallballs
Rest 1:00
1 min Max Hang Power Cleans  135/95
Rest 1:00
1 Min Max Cal Row
Rest 1:00
REPEAT

WOD 2.  6:00 to Establish Max Barbell Complex of:
Clean + Jerk + Front Squat + Jerk

WOD 3.  Death by Thrusters
1:00 EMOM Ladder
2 Thrusters  95/65
4 Bar Over Burpees (Lateral)
Add 2 Thrusters Each Minute 

12-18-18: Eva

Eva
5 Rounds for Time – 50′ Cap
800m Run
30 KB Swings American  70/53
30 Pull Ups

12-17-18: Got Hops?

DB Bench Press
Barbell Row
5 sets x 8 reps

For Time:
3 Rounds
35 Push Ups
35 Box Jumps  24/20
*E4MO4M and to Start:  35 Airsquats

12-14-18: Clean it Up

Squat Clean & Jerk:
Wave 1 – 5@55%, 4@65%, 3@75%
Wave 2 – 4@65%, 3@75%, 2@85%

In 5′ Find Heaviest Squat Clean & Jerk
Start with Empty Barbell

13′ AMRAP
10 Clean & Jerk  155/105
50 DU 
:30 1 Arm DB OH Hold  70/50

12-13-18: Squats Galore

Backsquats:
8@45%
5@55/65%
3@75/85%
3@90%

Metcon:
For Time – 20′ Cap
50-35-20 Squat Jump
30-20-10 Toes to Bar

12-12-18: 10 Rounds

10 Rounds
5 Sumo Deadlifts 100% Body Weight
250m Row
7 Toes to Bar

12-11-18: Thruster Tuesday

Thruster
8@45%
5@55/65%
3@75/85%
1@95%

Metcon:
4 Rounds for Time – 20′ Cap
20 Thrusters  95/65
10 Burpee Box Jumps

12-10-18: Lifty Lifty

Power Clean and Jerk
5@50%
4@60%
3@70%
2@80%

Front Squat
8@45%
5@55/65%
3@75/85%
3@90%

Metcon:  7′ AMRAP Ladder
3-6-9-12…..
Clean & Jerk 135/95
Chest to Bar Pullups

12-07-18: “Gallant”

For Time – 50′ Cap
1 Mile Medball Run  20/14
60 Burpee Pull Ups
800m Medball Run
30 Burpee Pull Ups
400m Medball Run
15 Burpee Pull Ups