12.16.17 WOD

***Sunday Open Gym***
Open gym on Sunday from 10am – noon.

Team WOD (Teams of 2):
Team ‘Championship’ Fight Gone Bad
5 Rounds of:
Wall Ball – 20/14
Sumo-Deadlift High-Pull – 75/55
Box Jumps – 20/20
Push-Press – 75/55
Row (for Calories)

-Only one athlete works at a time.
-Each round is 5 minutes.
-Move to the next station after each minute.
-Rest 1 minute between rounds.
-Accumulate as many reps as possible.
-Score = Total number of reps.

12.15.17 WOD

Skill/Strength:
In 12 Minutes, Complete:

4-6 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*For quality. Scale as needed.

WOD:
3 Rounds of:
50 Double-Unders
10 Bar Muscle-Ups
30 KB Snatches – 53/35

12.13.17 WOD

Skill/Strength:
3×5 Shoulder Press

then,

2-2-2-2-2 Weighted Dips

WOD:
1000m Row
100ft Handstand Walk*

*If unable to handstand walk, perform to 10 Wall Climbs.

12.12.17 WOD

Skill/Strength:
3×7 Back Squat

and

Accumulate 3 Minutes of Hollow Hold/Rocking

WOD:
AMRAP in 15 Minutes of:
10 Pull-Ups
15 Goblet Squats – 53/35
20 Ab-Mar Sit-Ups