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WOD;

For Time:

‘Filthy Fifty’

50 Box Jumps 24″

50 Jumping Pull-ups

50 KBS 16kg

50 Walking Lunges

50 Knee to Elbows

50 Push Press #45

50 Back Extensions

50 Wall Ball 20/14 @10′

50 Burpees

50 Double Unders

WOD;

‘Found It!’

For Time:

100 Double Unders
40 HSPU
80 Double Unders
40 Overhead Lunge (1=1) 75/55lb
60 Double Unders
40 Overhead Lunge (1=1) 75/55lb
80 Double Unders
40 HSPU
100 Double Unders

*30 Min CAP

Compare to your performance on 8/21/2018

Cashout;

(If WOD is completed under 30 min CAP)
Rest exactly 5 Min THEN
75 MB Clean Wall Ball 20/14lb@10′
*10 Min CAP

WOD;

‘Bear Complex AMRAP;

Complete as many rounds as possible in 20 minutes of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*135/95lb

The completion of all 5 movements above without dropping the bar is equal to 1 round towards your score. If the bar is dropped between movements that is a failed rep and must be repeated from the top of the set.

WOD;

‘#EVENTONEMORRIS’

For Time:

50 Wall Balls 20/14 @10′
40 Cal Row
30 Dumbbell Snatch 50/35
20 Box Jump Overs 24/20″
15 Bar Muscle ups

WOD;

‘Bathroom Floor Type Drunk’

25 Min AMRAP of:

50 Wall Ball 20/14lb @ 10′
40 SDLHP 115/75lb
30 OH Squat 115/75lb
20 Push Press 115/75lb
RX 10 Pull Ups
RX 10 Push Ups
RX+ 10 Bar Muscle Ups

Cashout;

mandatory
5 Min EMOM of;
12 Bar Facing Burpees

WOD;

For Time:

500, 400, 300, 200, 100 Meter Row (split)
50, 40, 30, 20, 10
Wall Ball 20/14lb
500, 400, 300, 200, 100 Single Unders (split)
50, 40, 30, 20, 10
Burpees
50, 40, 30, 20, 10
Ring Rows (split)
50, 40, 30, 20, 10
KB Swings 24/16kg

*35 Min CAP

WOD;

’12 Days of Christmas’

1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (24/16kg)
12 500 m row

Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc

WOD;

‘Drop Bows on Em’

5 Rounds for Time of:

60 Double Unders
6 Deadlifts 305/205lb
12 Pullups
12 Pushups
12 Burpee Box Jump Overs 20″

RX+ will replace Pullups and Pushups with 6 Ring Muscle Ups

*30 Min CAP

Compare to your performance on 12/10/2018

Cashout;

mandatory
5 Min EMOM of;
15 Wall Ball 20/14lb@10’

Skill;

7×7 EMOM of Power Snatch

*Athlete chooses weight

Rest 3 mins THEN

WOD;

5 Min AMRAP of;
5 KBS
5 SDLHP
5 KB Squat Clean (2 hands up midline)
*24/16kg

Rest 1 Min

10 Min AMRAP of;
5 Burpees
5 Box Jumps
5 Burpee Box Jumps
*24/20″

WOD;

3 Rounds for Time of:

10 Turkish Getup (5L/5R)
RX 16/12kg
RX+ 24/16kg
15 C2B Pullups
30 Burpees
15 Toes2Bar
50 Air Squats

*30 Min CAP