WODs

Strength: Thrusters – work to a heavy single Then, 15 minute AMRAP of: 9 Thrusters 9 Pull-ups

“Georgia” 5 rounds for time: 10 Power Cleans (135/85lb) 15 Push-ups                  

Strength: Strict Press – work to a heavy single. Then, work to a heavy single for the push-press. Then, 15 min AMRAP of: Run 200m weighted (45+/35+) 10 Toes to bar 30 Double-unders  

Skill: KB Snatch Then, three rounds of increasing length with exactly one minute of rest between, of: 5/5 KB Snatch (24/16k) 10 Squat jumps (full squat to a jump) 25 sit-ups Start with a 2 minute [...]

Strength: Front squat 3-3-3-3-3 Then, as many rounds and reps as possible in 20 minutes of: 5 box jumps (30/24″) 10/10 One-armed kettlebell swings (24/16k) 15 Wall balls (20/14lb)

Strength: Push Jerk 3-3-3-3-3 Then, partner up. Partner A does as many rounds of: 3 Wall walks or 3 HDPUs 9 Pull-ups Until Partner B is able to complete 3 rounds of: Lunge 25m 5 Push-ups When [...]

“12 DAYS OF CHRISTMAS” 1 Christmas Power Snatch (95# / 65#) 2 sit ups 3 Burpees 4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20″ [...]

Strength: Bench press 3-3-3-3-3 Then, five rounds for time: 10 Dumbbell complex* (25/15lb) 2 Rope ascents Each dumbbell complex consists of: Push-up Row L/R Clean Press (leave DBs overhead) Lunge [...]

Strength for 3s – Untimed 3 Deadlift 3 Hang power clean 3 Front squat 3 Jerks Do not put the bar down between movements. There is a 20 burpee penalty for dropping the bar before your last [...]

Strength/Skill: Cleans – Emphasis on getting UNDER the bar for ALL sets – 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10/10 Step ups onto 20″  box with [...]