-Choose a benchmark-

Snatch

(Work up to a heavy single)

Using that heavy single:

3×3 @ 85%

3×2 @ 93%

Snatch Pull

4×3 @ 90 %

Complete for time

10-1

Burpee power cleans 135/95
Weighted sit ups w/ anchors 45/30 lbs db

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3 Rounds for time:

Run 10 Laps

3 Rounds
5 G to OH 135/95
15 Wall balls 20/16

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Jerk
7×1

(Work up to a heavy single)

500 m Row all out:

Then

X 5 @ 75-80%

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Complete for time

“Dirty Dozen”

25 Lunges
20 Pull ups
50 Box jumps
20 DU
25 Ring dips
20 K2E’s
30 KB Swings 55/35
30 Sit ups
20 H. Squat cleans 35/20 lbs db’s
25 Hip extentions
30 Wall balls 20/16
3 Rope climbs

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Clean
(Work up to a heavy single)

Using that heavy single:

3×3 @ 85%

3×2 @ 93%

Clean Pull

4×3 @ 90 %

8 Rounds for time:

5 Strict pull ups
10 H.R Push ups
15 Squats

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3 Rounds

AMRAP in 3 mins

1 TGU 50/35 (Stand up)
5 SA Power snatch
(Get Down)

Rest 1 min

AMRAP in 3 mins

3 “Skin the cat”
9 KB Swings 55/35
18 DU’s

(Substitute 6 K2E’s for Skin the cat)

Rest 1 min

AMRAP in 3 mins

8 Weighted step up 45/25 lbs db
10 Slam ball 20/16
12 Lateral bar hops

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-Closed-

Snatch

3 reps On the min every min for 15 mins @ 77%

Get as far as you can in 10 mins:

30 Thrusters 95/65
100 DU’s
30 H.R. Push ups
5 Rope climbs

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AMRAP in 10 mins

Row

Every min on the min, 5 burpees

AMRAP in 10 mins

Run Laps

Every min on the min, 15 squats

AMRAP in 10 mins

10Sit ups
10Box jumps (5 risers)

Every min on the min, 10 Push press 45/30 lbs db’s

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Floor press
5×5

Get as far as you can in 10 mins:

40 pull ups
30 SDHP 95/65
20 Box jumps
10 HSPU

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5 Rounds

1min on 30 sec off,  (for reps)

Farmers carry 1 lap/sprint 1 lap 50/35 lbs db’s

Row

Lateral step overs (5 risers)

KB swings 55/35

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Clean

3 reps On the min every min for 15 mins @ 77%

Get as far as you can in 10 mins

60 Bar facing burpees
30 OH Squats @ 115/85
10 MU’s

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-Closed-

For Boxing day

Back at regular hours tomorrow

Merry Christmas!

From:

Suzanne

Auty

Brian

Troy and

Yvonne

-Closed-

Dec 24, 25 and 26

Snatch
(Work up to a heavy single)

Then using that heavy single:

3×3 @ 85%

3×2 @ 93%

Snatch Pull

4×3 @ 90 %

3 Rounds for time:

10 HSPU
40 KB swing 55/35

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TGU
(In 15 mins find a 1 rep max)

5 Rounds for time:

4 MU
7 Thrusters 135/95

(Substitute 10 Pull ups and 10 push up each round for MU’s)

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3 Rounds for time

15 Reverse Burpee
50 Squat thrust box jump (4 Risers)
100 DU
50 Slam ball 20/16

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Clean

(Work up to a heavy single)

Then using that heavy single:

3×3 @ 85%

3×2 @ 93%

Clean Pull

4×3 @ 90 %

AMRAP  in 5 mins

Pull ups

Rest 3 mins

AMRAP in 5 mins

Push ups

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AMRAP in 30 mins

Row 150 m
10 Wall balls 20/16
10 Burpees
10 Sit ups
Run 5 Laps

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-Choose a Bench Mark-

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“Filthy Fifty”

50 Box Jumps
50 Jumping pull ups
50 KB Swings 35/25
50 Lunges
50 K2E’s
50 Push press 45/35
50 Hip Extensions
50 Wall balls 20/16
50 Burpees
50 DU’s

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15 Min Thruster ladder add 10 lbs each min.

Men start at either 95 or 135

Women start at 35/55

“Isabel”

30 Snatches for time 135/95

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“Ladders”
(10 Min cap)

Squat Thrust box jump (on 4 risers)
x3

Run Laps w/Med ball 20/16
x 1

RowCals
x3

DU’s’/S
x6

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Pull up
7×2
Tempo 31×1

3×5 Wall walk ups

5 Rounds for time

25 Squat
12 Push ups

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10 Rounds for time

12 SA Db Snatch 50/35 lbs db
12 Step ups
12 Sit ups
12 Jumping pull ups

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Back Squat

5 @ 55%
5@ 63%
5@ 70%
5@ 77%

Max reps @ 80%

“Grace”

30 Clean and jerk for time 135/95

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-Hopper WOD-

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15 Min Thruster ladder add 10 lbs each min.

Men start at either 95 or 135

Women start at 35/55

Complete for time

10 -1

Ring dip
Box Jump

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