A: On the 2 minutes at increasing loads x 12

1 power clean + 1 low hang full clean (below the knee) +1 jerk

B: Back squats

6x8 at 55%

AMRAP and pick up where you left off for

6:30 mins followed by a 3 mins rest x 3
9 wall walks
18 gym width shuttle runs (there and back is 1)
27 WBs
36 DB snatch 50/35

A: 2 mins on x 1
12 front squats 115/85
6 RMU
12 push press
6 bar hop burpees

Rest 3 mins

B:1:30 on 1:30 off x 3
8 front squats 115/85
4 RMU
8 push press
4 bar hop burpees

Rest 3 mins

1 mins on 1 min Off x 4
6 front squats 115/85
3 RMU
6 push press

Rest 3 mins

30 sec on 30 sec off x 5
6 front squats 115/85
3 RMU

A: Core work

9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)

B:20 min AMRAP of

20 cal row

15 DB push press 50/35

10 DB box step overs 20"/16"

Partner WOD
Switch as needed, and only one athlete working at a time.
"Holleyman"
30 rounds of
1 Clean 225/155
3 Strict HSPU
5 WB

Followed by :

"Annie"
50-40-30-20-10
DU and sit-ups

Finish with:
"Fran"
21-15-9
Thrusters at 95/65
Pull ups

For time:
Complete 100 box facing burpees to an 8" box.
However at the start of each 2 mins including 3-2-1 go! You must buy in with:
4 wall walks
12 KBS at 32/24 kgs
1 rope climb
Each 2 min interval is followed with a 60 sec set rest.
Cap is 10 rounds.  Can you finish?

On the 10 minutes x 4

*Score is slowest round

30 DB snatch 50/35

15 push ups

1000m/800m of rowing

15 C2Bs

30 DB snatch 50/35

A: On the 2 minutes at increasing loads x12

1 high hang(above the knee) clean + 1 low hang clean (below the knee) +1 jerk

B: Back squats

5x10 at 50%

6 mins on 3 mins off  x 4

AMRAP and pick up where you left off

60 DU
20 WBs
15 T2Bs
60 DU
20 WBs
15 T2BS
40/35 Cal Row

AMRAP and pick up where you left off.
3 rounds of :
1:30 on 1:30 off -
16 DB Front rack lunges 50/35
8 BMU
8 BBJO at 24"/20"

Rest 3 minutes

4 rounds of :
1:00 on 1:00 off -
10 DB Front rack lunges 50/35
5 BMU
5 BBJO at 24"/20"

Rest 3 minutes

5 RFT of
30 sec on 30 sec off
5 BMU
5 BBJO at 24"/20"

Complete as many rounds as possible in 20 minutes of:
14 toes-to-bars
7 Double dumbbell hang snatch 50/35
21/18-cal. row

Partner WOD switching every round only
12 rounds of:
8 jerks at 155/105 + 2 rounds of C2B Cindy.  

For time:
21-18-15-12-9-6-3 reps for time:
Box Jump Overs 24'/20"
Dumbbell cleans 50/35lbs
and 4 wall walks after each set

Gym is closed

In teams of 2 complete the following!

Row 2025 meters!

Then 26 rounds of:

1 squat clean thruster at 185/125

3 Burpees over the bar

5 T2BS
*Teammates can switch as needed.

5 minutes on 4 minutes off

AMRAP and pick up where you left off!
x 4
AMRAP
54 DU
18 WB
12 single arm Devil Press 50/35
The goal is 2 rounds each 5 mins.

*AMRAP and pick up where you left off

60 seconds on 60 seconds off  x 6
Part A:
5 Front squats at 185/125
10 C2Bs
15 KBs at 24/16

Rest 4 minutes

Part B:
60 seconds on 60 seconds off  x 6
12 KB hang snatch (6 per arm)
8 deadlifts 185/125
6 HSPU

Gym is closed, see you all tomorrow!

Partner WOD- 

For time with only athlete training at a time.  

Complete the following:
400 DU,
200 WB,
100 ring dips,
50 power cleans at 155/105
25 BM

Enjoy the holiday festivities. Gym will reopen Saturday at 9AM for our Saturday partner WOD!