WOD

Partner WOD:

Teams of Two Complete the following:

40 Total Rounds of the following Complex:

Power Clean-3(135#-M/95#-W)
Hang Squat Clean-2
Cluster-1

(I go, You go...One Partner working at a time:)

Start with and Every 3min Complete

Partner-1 Swings(A)-20)70#-M/44#-W)
Partner-2 Burpees-12

Alternate tasks each round:

40min Time Cap:
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WOD

Strength:

Back Squat: 5x5 @75%-80%
Bench Press: 5x5 @75%
Deadlift: 5x5 @80%-85%
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WOD

DB/KB Hang Cluster-10-8-7-6-5-4-3-2-1 Reps(53#-45#-M/35#-25#-W)
Burpee to Plate:        20-19-18-17-16-15-14-13-12-11-10

AFAP
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Conditioning:

Assault Bike 30 Cal
Hand Release Push Up-30

x3 Rounds, Then;

600M Row, Then;

Assault Bike 30 Cal
Wall Ball-40(Unbroken*)

x2 Rounds:
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*5 Target Burpee penalty for each drop.

WOD

Front Squat-3RM

18min:
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Deadlift-12(135#-M/95#-W)
Hang Power Clean-10
HSPU-8

AMRAP-12min:
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WOD

Pull Up-10
Front Squat-10(185#-165#-M/125#-115#-W)
Lateral Burpee-10

x4 Rounds; Then,

Swings(A) 21-15-9 Reps(70#-M/53#-W)
400M (Run after each set of Swings)

AFAP:
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Bench Press 4-6 Reps @70-80% of Bench 1RM
2DB Farmers Walk-100M @2x80#-70#-M/2x70#-50#-W)

x5 Rounds, Then;

Weighted Ring Dips(or Weighted Push Ups)-10-15 Reps
L-Sit Chin Ups-10 to Max Reps

x3 Rounds:
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Assault Bike 50cal

Then;

4 Rounds of:

Double Under-60
Swings(A)-30(70#-M/.44#-W)
Goblet Squats-20

Then;

Assault Bike 50cal
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WOD

Thrusters(95#-M/65#-W)
Pull Ups
1000M-800M-600M-400M Run
Target Burpee

21-18-15-12 Reps of Each: 40min Time Cap:
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WOD + Schedule

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Stone to Shoulder-5 Total Reps @ Bodyweight or BW + Men/ 75% BW-Women)
Ring Push Ups-12-25 Reps
Farmers Walk-100ft(50/50) @AHAP

x4 Rounds:
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Wall Ball-50 (Unbroken)

Then;

Front Squat(165#-155#-M/115#-105#-W)
Burpee Pull Up
Hand Release Push Up

21-15-9 Reps of Each:

Then;

Wall Ball-50 (Unbroken)
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Wall Ball-30(30#-20#-M/20#-14#-W)
SDLHP-30(75#-M/55#-W)
Target Burpee-30
Push Press-30
Assault Bike-30 Cal

x3 Rounds: For Time:
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Schedule:

Saturday: 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm
Normal Schedule the rest of the week.

WOD + Shedule

EMOM 12min of:

Clean 3sec Pause 2 inch off the Ground
Clean 3sec Pause at the knee
Front Squat-1

(Start @ 70%-75% of C& J 1RM)
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8min AMRAP of:

Power Snatch-5(135#-115#-M/95#-65#-W)
Double Under-25
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Schedule:

Friday: Normal Class Schedule
Saturday(Christmas Eve) 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm