WoD for December 14th, 2017

Group Warm-up
 3 NFT:

200ft waiter carry (alt every 50ft)

20 plate halos Right and Left

Daily WoD
INTERVAL AAB / MAX DUS
In 5 2 Minute Intervals, Perform:

.6/.5 AAB

ME double unders a) Singles

–rest 1 min between rounds–

Score = Total DUs

Cash Out
 3 x 10 Floorwipers or Evil Bars
Mobility
Mash Achilles
Roll Quads
Lax Glutes

Benchmark WoD for December 13th, 2017

Group Warm-up
Burgener Clean & Jerk

Daily WoD
GRACE
For Time:
30 Clean and Jerks (#135)

After Party
TEAM ROW / KBS
In teams of two, complete 5 rounds each for time:

Row 250m

20 Russian KBS

*Each teammember will start at a different station and may not rotate to the other station until the other team member has completed their reps/row.

Mobility
Roll Posterior
Lax Shoulders

8 Days of Hanukkah for December 12th, 2017

Group Warm-up
250m row, followed by

4 min AMRAP:

5 push ups

10 air squats

15 sit Ups
Daily WoD
8 DAYS OF HANNUKAH
8 crazy rounds for time of: “The 8 Days of Hannukah”
In teams of 1, 2, or 3, do the run once and then, complete each round by adding the next movement. E.g. Round 1, 1 rope climb. Round 2, 2 Thrusters and 1 Rope Climb, etc…

200m Run THEN, (Do this only once)

1 Rope Climb a/b) x3 Rope Progressions

2 Thrusters (95/65) Comp) 135/95

3 T2B

4 Pull-ups

5 KBS (1.5/1.0 pood) Comp) 2/1.5 pd

6 Sit-ups

7 Push-ups

8 Air squats
Mobility
Roll it all

WoD for December 11th, 2017

Group Warm-up
Burgener Snatch Warm-up

Daily WoD
10′ AMRAP SNATCH / RING DIP / OH LUNGE
10 power snatch 135/95lb a) 115/80 b) 95/65

10 ring dips a/b) Banded or Box

10 OH lunge 45/35lb a) 25/15 b) 15/10

Mobility
Roll Posterior
Lax Chest/Shoulder
Lax Glutes

HERO WoD for December 7th, 2017

Group Warm-up
3 NFT:
6 Squats
6 Push-ups
6 Walking Lunges
Run 100m / AAB 9/7cal

Daily WoD
LOREDO
Six rounds for time of:
24 Squats
24 Push-ups a) Wormy or knees
24 Walking lunge steps
Run 400 meters a/b) .6/.5mi AAB

In Honor Of
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Mobility
MOB: Roll Quads / Posterior Chain
Lax Glutes / Pecs

WoD for December 6th, 2017

Group Warm-up
3 NFT:

5 Pull Ups
15 Jumping Jacks
20 PVC Dislocates
10 Cal Row/100m Run

Strength
ME UB C2B
5 x ME unbroken C2B pull ups a) pull-ups b) Aided Pull-ups OR C2B
*rest 1 min between sets

Score = Total number of reps

Daily WoD
10 -> 1 DOWNWARD LADDER BY 1 (DEADS AND HSPU)
Deadlifts (225/155) a) 185/130 b) 135/95
HSPU a) 1 Abmat ROM b) Box/Banded/Downward Dog

Mobility
Roll Posterior Chain / Lats
Lax Shoulders

WoD for December 5th, 2017

Group Warm-up
Burgener Power Clean

Strength
10PC @ 75% FOR TIME
Work up to 75% of 1RM, then when everyone is has found there’s, complete 10 reps for time!

Daily WoD
POWER CLEANS / DUS
10-8-6-4-2
Power Clean 135/95lbs a) 115/80 b) 95/65
*50 Double Unders between rounds (not at at the end!)

Mobility
Roll Posterior Chain
Mash Achilles

WoD For December 4th, 2017

Group Warm-up
5′ AMRAP

15 Air Squats
5 Burpees
10 Box Jumps
15 Abmat Sit Ups

Strength
5 X 5 BENCH PRESS
Do 5 sets of 5 reps, every set heavier than the last. Score = Successful loads lifted. E.g. Sets of 5 @ 100lbs, 125, 150, 175, 200 = 750

Daily WoD
8, EVERY 1.25′ EMOM
100m Run + ME Wall Balls (10/9) (20/14) a) 14/12 b) 12/10

At 3,2,1, Go you’lll start from your WBS station and head out the double doors and run around the building coming in the back bay. Run about to your station and begin doing Wall Balls until time (or you) expire for that 90 seconds. Stay at your station until the clock beeps and head back out the door for a total of 8 rounds!

Score = Total # of successful Wall Balls

Mobility
Roll Quads
Mash Triceps
Lax Chest

Partner WoD for December 2nd, 2017

Group Warm-up
 Frog hop, bear crawl, crab walk, duck walk, leap frog, inch worms and piggy backs down and back
Daily WoD
PARTNER CHIPPER
100 in-place lunges
50 push ups
50 double unders (each) a/b) 150 Singles
100m Run (one teammate)
25 knees to elbow a/b) High Knees
10 rope ascents, 15ft a/b) 20 Rope Progressions
25 OHS, 95/65lb a/b) Goblet Squats
100m Run (other teammate)
50 KBS (1.5/1.0pd) a) 1.0/.75 b) .75/.5
50 abmat situps
100 air squats
Mobility
Roll it all. Seriously.

WoD for December 1st, 2017

Group Warm-up NFT:

500m row, then:
20 banded good morning
20 banded side step (each direction)
20 scap pushups
10 inchworm

Daily WoD
HEAVY UP/DOWN CHIPPER (1 BAR) TIME CAP 45′

100 double unders (200 Singles)
25 deadlifts 275/185lbs a) 225/155 b) 185/130
25 T2B a/b) High Knees
25 pull ups a) Banded b) ring rows
25 box jump 30/24 inch a) 24/20 b) less
25 power cleans 155/105lbs a) 135/95 b) 95/65
50 double under (100 Singles)
25 power cleans 155/105lbs
25 box jumps 30/24 inch
25 pull ups
25 T2B
25 deadlifts 275/185lbs
100 double unders

Mobility
Roll Posterior
Mash Achilles