December 18, 2017

Complete for time:

21 Body Weight Back Squats

7 Rope Climbs

10 Calorie Assault Bike

15 Back Squats

5 Rope Climbs

10 Cal Assault Bike

9 Back Squats

3 Rope Climbs

10 Cal Assault Bike

Strength wod:  SP / PP 1 rep max

December 16, 2017

Pick your own partner Saturday:

"Jennifer"

26:00 AMRAP of:

10 Pull Ups

15 KB Swings (55/35)

20 Box Jumps (24/20)

December 15, 2017

Complete this 15:00 wod:

Men = 135  Ladies = 95

1:00 Squat Cleans (0-1)

1:00 Push Jerks (1-2)

2:00 Squat Cleans (2-3)

2:00 Push Jerks (4-5)

3:00 Squat Cleans (6-8)

3:00 Push Jerks (9-12)

Row for calories (13-15)

For total reps & calories

December 14, 2017

"TOM"

25:00 AMRAP:

7 Muscle Ups

11 Thrusters (155/105)

14 Toes to Bar

Strength wod:  Clean & Jerk  85%  3X3

December 13, 2017

Planks  1:00 X 3

Front Squat 10 X 1 rep

Assault Bike 50 Calorie for time