Skill
Class Skill
WOD:
Class WOD – If you are efficient in T2B (meaning you will or possibly go unbroken in all sets on the wod)
feel free to do GHD situps instead.
Accessory:
60 banded strict chest to bar pull ups

Skill: 15 min AMRAP for QUALITY
20 Lateral Box Step Overs
60ft OH Carry/each arm
5 Ring Rows with 2 sec pause at top
5/side Single KB Suitcase DL
Strength: Deadlift
Build to a heavy 5

Skill: Back Squat
3 reps @ 70%
3 reps @ 80%
Max reps @ 90%

WOD: For Time
1-2- 3-4- 5-6- 7-8- 9-10
T2B
Farmer Carry ¼ BW (1=10m, 2=20m, 3=30m, etc)

Score is max reps/time

Skill:
50 Assault Bike Calories for time
:20 Sprint/:40 recover pace (keep pedaling, even if slow)
WOD:
Class WOD – Please sub KB Hang Power Snatches 53/35 instead of Swings
Accessory:
Deadlifts
1 x 6 @ 65%
1 x 5 @ 75%

WOD: Teams of 3
For Time
101 Burpees
101 Box Jumps 24/20
101 Kettlebell Swings 53/35

For Time
2018m run

HAPPY NEW YEAR!

WOD
25 min ARMAP – Teams of 2
3 Strict Pull ups (Scale: Bands)
6 Wall Balls 20/14
9 HR Push Ups
12 Calories (Team picks bike or row)

*Teammates will switch after each completed round

WOD:
Class WOD

Accessory:
Work on a gymnastic weakness

Oly:
15 minutes to find the heaviest complex of
1 Hang Power Clean + 1 Hang Squat Clean

WOD
8 Rounds for time
3 Strict HSPU (Scale: Kipping HSPU – 1 ab mat – Seated Double KB Press)

Skill:
E2MOM x 5 rounds
5 TnG Squat Cleans
*Start around 65%, increase if reps are clean and feels good.

WOD:
Class WOD
Accessory:
60 banded strict chest to bar pull ups