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WOD
WOD "HAIYAN" For time: 30 Front Squats (155/105) then, 9-6-3 reps of: Push Jerk (155/105) Bar Muscle ups   Fitness EMOM for 12 minutes 2 Clean and Jerks @ 70% 1RM    Sport EMOM for 12 minutes First 3 minutes:  4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third...
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WOD 10 minute AMRAP 5 Push Jerks (135/95)  5 Push-ups 5 Front Squats (135/95)   Fitness Handstand progression work   Sport Rest Day   25 Days of Christmas 10-9-8-7-6-5-4-3-2-1 Burpees Walking lunges  
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WOD "Annie" 50-40-30-20-10 reps of: Double unders Abmat Sit ups 10 minute time cap Fitness and Sport 21-18-15-12-9-6-3 reps for time of: Unbroken Box Jumps (24/20)  Fitness: Each set must be done unbroken. It is recommended that you step down from each rep. Sport: Games standards. Each set must be done with a rebound on...
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WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap   Fitness Pistol progression work   Sport Work on Pistols for 10 minutes   25 Days of Christmas Max effort Overhead Plate Hold (45/25)  
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WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.   Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...
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WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270...
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WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees  12 minute time cap    WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving....
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