Friday 12/17/2021

WOD
“BELLY OF THE BEAST” 
AMRAP 16:
4 Wall Walks 
8 Alternating Dumbbell Snatches 70#/50#
12 Toes to Bar

*Score = Total Rounds + Reps

Thursday 12/16/2021

WOD
“DOWN WITH THE QUICKNESS”
For Time [35 Minute Time Cap]:
500 Meter Bike
20 Air Squats 
500 Meter Bike
19 Air Squats 
500 Meter Bike
18 Air Squats
....
500 Meter Bike
1 Air Squat

*Score = Time it takes to complete the workout

Wednesday 12/15/2021

WOD
“CONCRETE JUNGLE”
On the 3:00 x 7 Rounds: 
500 Meter Row
8 Kipping Pull Ups (Rx+ = 12 Chest to Bar Pull Ups)

*Score = Sum Total Time of 7 Rounds.

Tuesday 12/14/2021

WOD/Strength
“YOU UP?”
[0:00 - 10:00]
AMRAP 10: 
1 Burpee Box Jump 24"/20"
1 Push Jerk 115#/85#
2 Burpee Box Jumps 24"/20"
2 Push Jerks 115#/85#
3 Burpee Box Jumps 24"/20"
3 Push Jerks 115#/85#
...
Add 1 Per Round

[10:00 - 18:00]
Build to Heavy Single Push Jerk 

*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load 

Example Score 1: If an athlete completes the round of 10's and gets 3 burpee box jumps in the 11's, their score would be 10+3.