Friday Wod 1.3.20

10 Rounds For Max Reps 2 Minutes On, 1 Minute Off 20 Box Jump Overs 24/20” 20 Calorie Row 100′ Sandbag Carry After Each Rest Period, Resume Where You Left Off Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100#

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Thursday Wod 1.2.20

16 Minutes AMRAP 2 Squat Snatches 10 Pullups 15 Bar Facing Burpees Select a Challenging Load For 2 Reps Relative To Your Ability, Move Well! Optional Work 5 Tough Sets Snatch Grip Bent Over Row x 5 5 Tough Sets Snatch Grip Romanian Deadlift x 5

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Wednesday Wod 1.1.20

New Year’s Day 10 AM Class Only In Partners, 2 Rounds For Time 50 Alternating DB Snatches Run 400 Meters 50 Toes To Bar Run 400 Meters Cash Out: 50/40 Cal Assault Bike Level 1 – 30/20# Level 2 – 50/30# Level 3 – 70/50#

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Tuesday 12.31.19

New Years Eve Schedule No 5:30 and 6:30PM Classes 5 Sets Jerk Balance x 3 5 Sets Tall Jerk x 2 5 Tough Sets Jerk x 1 Optional Work 3 Sets DB Reverse Fly x 15 2 Sets Reverse Snow Angel x 1 Minute

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Monday Wod 12.30.19

Back Squat x 4 @33X1 (Aim For Same Load/Volume as 12/9) 5 Rounds For Time 10 Deadlifts 40 Double Unders Level 1 – 185/125# Level 2 – 225/155# Level 3 – 275/185# Optional Work 5 Tough Sets Barbell Hip Thrust x 8 4 Minutes Continuous Quadruped T-Spine Rotations

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Saturday Wod 12.28.19

5 Tough Sets Strict Weighted Dip x 5 3 Rounds For Time 20 Burpee Box Jump Overs 24/20” 100 Meter L-Shoulder Med Ball Carry 100 Meter R-Shoulder Med Ball Carry Level 1 – 30/20# Level 2 – 50/30# Level 3 – 75/50# (Sandbag)

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Friday Wod 12.27.19

5 Rounds For Time 15/13 Calorie Assault Bike 20 Toes To Bar 25 Russian Swings Level 1 – 53/35# Level 2 – 70/53# Level 3 – 106/70# Optional Work Establish a Max 1 Hang Snatch + 2 Snatch Balance 5 Tough Sets Snatch Pull x 3

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Thursday Wod 12.26.19

15 Minutes E90 Single Arm DB Push Press/Jerk x 5 Perform Both Sides Each Interval 3 Rounds For Time 20 Bear Hug Sandbag Lunges 30 Wall Ball Shots 20/14# 50 Double Unders Level 1 – 50/30# Level 2 – 75/50# Level 3 – 100/75# Optional Work 5 Tough Sets Push Jerk + Split Jerk

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