WORKOUT OF THE DAY
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With clock counting UP for 40  minute time cap - 

Partners

A works for a minute then rests while 

B works for a minute 

Switch off until team completes in order - 

50 back-squats 185 / 135

50 power cleans 135 / 95

50 push-press 95 / 65

RX+ 225/185/135(m) and 185/135/95(f)

Masters 135/95/65(m) and 95/65/35(f)

(rack is optional)

(you can make a team of 3, same rules, longer rest)

With the remaining time on the clock - 

Once you have completed your 150 reps, 

A runs 400 

B starts rounds of Cindy

Switch back and forth, score is rounds and reps of Cindy

(team of 3, two are working, one is running)

5 Pull-Ups

10 Push-Ups

15 Air Squats

RX+ is with a vest for this portion. 

Box Jump / Snatch Drill

This is a 30 Minute EMOM 

Start with one box jump when the buzzer sounds.  

Odd minutes will be one Hang Squat Snatch. 

(High hang, top of thigh, shoulders slightly in front of bar) 

If you miss the lift, that's okay,  retry it if you want, or wait until the next round, these are drills. 

You can increase weight as you see fit.  Start light and work up.  

Every even minute will be one 30 / 24 inch box jump.  

You can add height as you see fit, but must be at least 30 / 24 each round if RX.  

If you miss the jump, that's okay, try it next round, again, these are drills.  

Comment on your max box height if you increase.

10 Minute AMRAP 

25 DUs

10 Push-Ups 

Farmer carry to fence and back with two DBs or KBs

Pick a challenging weight for the farmer carries.  You should be struggling to not set them down on the trip out or the trip back.   If you head out the door before the buzzer, it counts.  

RX+ is with a weight vest.  

For the remainder of the class, partner up for spotting each other and work up to a heavy 3 rep max BenchPress for the day.  

"Fearless 14"

3 Rounds for Time - 

12 Handstand Push-Ups

2 400 meter Runs

15 Bar Over Burpees

14 Overhead Squats (95/65 lb) (135/95 RX+)

On December 2, 2015, 14 people were killed and 22 were seriously injured in a terrorist attack in San Bernardino, California, which consisted of a mass shooting and an attempted bombing.  

The rep scheme significance is the date (12-2-15) and 14 for the number of people killed.  The “2 400 meter Runs” are written this way for the significance of the date (December 2).

HERO WOD Wednesday is back !!  We will also be doing Benchmarks, The Girls, and Tributes on Wednesdays, working with how the movements fit in with the rest of the week's programming.  

For time - 

3 rounds 

400m run 

20 situps 

10 V-ups 

5 Toes to Bar 

Spend the rest of the class working up to a heavy 3 rep Deadlift for the day.  

For time - 

Buy in 800m run OR 30 burpees 

Then 4 rounds - 

25 wallball 20/14

2 rope climbs

Cash out the 800m run OR 30 burpees you didn't do at the start. 

9 AM Free Class 

Bring a friend !!

Surprise WOD !!

10 AM to Noon Open Floor 

19.5, POT LUCK, GRILL, BEER at Friday Night LIghts !!!    4 to 8 PM

For time - 

33 - 27 - 21 - 15 - 9 reps of 

Thruster 96 / 65 

Chest to Bar Pull - Ups 

Partner WOD #2 !!

For time, Partners - 

Double Grace 

60 reps clean and jerk 135 / 95

Warm up well and get after it, if there is time left in the class, pick a weakness and spend some time or spend some time rolling out and stretching.  Final Open WOD tomorrow.  

With a 20 minute time cap, complete 

21-15-9

Deadlift 185 /135

Burpee Pull-ups

then

Use remaining time to find a one rep max thruster, off the floor or off the rack, your choice.....

(NO PUSH JERKS)

Score time to complete metcon and max thruster in Wodify.  

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