December 17, 2018

Strength

Clean and Jerk 1-1-1-1-1-1-1

Performance

Complete as many rounds and reps as possible in 12 minutes of:
5 burpee box jump overs 24/20
10 Kettlebell swings 53/35
30 Double unders

Fitness

Complete as many rounds and reps as possible in 12 minutes of:
5 burpees
10 Kettlebell swings 35/25
60 Single unders

December 14, 2018

"Stevie"
For Time
31 Kettlebell Swings (70/53 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)


For each movement all 31 reps must be unbroken. If you fail to do all 31 reps unbroken, start back at rep #1 for that movement. Rest only between movements. Scale as needed.

December 10, 2018

Performance

3 rounds for time of:
10 dumbbell power snatches, left arm 50/35
10 single-arm overhead squats, left arm 50/35
10 L pull-ups
10 dumbbell power snatches, right arm 50/35
10 single-arm overhead squats, right arm 50/35
10 L pull-ups

Fitness

3 rounds for time of:
10 dumbbell power snatches, left arm 35/25
10 single-arm overhead squats, left arm 35/25
5 jumping L pull-ups
10 dumbbell power snatches, right arm 35/25
10 single-arm overhead squats, right arm 35/25
5 jumping L pull-ups

Free Day Partner WOD!!

In teams of 3 with a running clock perform 2 rounds of:

0:00-3:00 (12:00-15:00)
Team member 1: 20 Kettlebell swings
Team member 2: Hold botttom of squat
Team member 3: Rest
Rotate as many times as possible

3:00-6:00 (15:00-18:00)
Team member 1: 20 Sit ups
Team member 2: Hold front plank
Team member 3: Rest
Rotate as many times as possible

6:00-9:00 (18:00-21:00)
Team member 1: 20 Pull ups/Ring Rows
Team member 2: Hold side plank
Team member 3: Rest
Rotate as many times as possible

9:00-12:00(21:00-24:00)
Team member 1: 20 Wall balls
Team member 2: Hang from bar
Team member 3: Rest
Rotate as many times as possible


November 27, 2018

Strength

Deadlift

1-1-1-1-1-1-1

Performance

Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell power cleans 50/35
10 Dumbbell thrusters 50/35

Fitness

Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell power cleans 35/25
10 Dumbbell thrusters 35/25