12-07-17: 14 AMRAP

Skill:
Strict Press
8@30/40%
6@50/60%
4@70/80%

WOD:
14 AMRAP
Barbell Complex:  135/85
2 Power Clean
2 Hang Squat Clean
1 Thruster
25 Abmats / 15 GHD
5 CTB Pullups / 8 Banded CTB Pullups

12-06-17: Bring Running Shoes

WOD:
For Time:
1 Mile Run
100 DU / 300 Singles
30 Burpee to Plate Touch (25#)
800m Run
50 DU / 150 Singles
20 Burpee to Plate Touch
400m Run
25 DU / 50 Singles
10 Burpee to Plate Touch

12-05-17: 6 Minutes of Rest, No Way!

WOD:
4 Rounds for Total Reps
:50 Max Wallballs  20/14
:10 Rest
:50 Max SDHP  75/55
:10 Rest
:50 Max Box Jumps  24/20
:10 Rest
:60 Max Cal Row
Rest 6:00

12-04-17: 10 AMRAP

Skill:
15:00 to Warm Up to Heavy Squat Clean

WOD:
10 AMRAP
3 Strict HSPU / 4 Strict DB Press
3 Squat Cleans
3 Bar Over Burpees

12-12-17: Saturday

Teams of Two:
1000 m Row Buy In
5 Rounds of:
10 Burpees
20 KB Swings Russian  70/44
30 Abmat Situps / 15 GHD Situps
40 Goblet Squats
2 x 200m Run
1000 m Row Cash Out

12-01-17: Alt EMOM Ladder

WOD:
3-6-9-12-15-18-21…
Cal Row
Push Press  115/85

11-30-17: 5 Rounds

Skill:
Deadlifts
5@35/45/55%

WOD:
5 Rounds for Time
5 DL @ 65%
25 Wallballs  20/14
400m Sprint
Rest 2:00

11-29-17: Not for Time Wednesday

WOD:
6 Rounds NFT
8 CG Bench Press (BW or Heavy)
8 Bicep Curls
8 DB Press
Choose:  400m Run, 200m Sandbag, 200m Log

11-28-17: Work, Rest, Repeat

Skill:
Push Press
8@35%
5@45/55/65%
3@70/75%

WOD:
3 Rounds:
1 Minute Row for Max Calories
1 Minute Rest
4 Minutes AMRAP
15 Situps / 10 GHD
15 DU / 40 Singles
1 Minute Rest

11-27-17: Front Squats / 18 Amrap Ladder

Skill:
Front Squats
8@35%
5@45/55/65/70/75%

WOD:
18 AMRAP
2-4-6-8-10……
Squat Cleans  185/105
BMU/CTB/2x Banded
Deadlifts
200m Run