STRENGTH:
DL: 5-3-3-1-1-1

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10:
Bar Facing Over Burpees
S2OH (95/135)

WOD:
18 min AMRAP:
15 Double DB Squats (35/50)
15 T2B
15 Ab Mat Sit Ups
1:00 min Rest

WOD:
On a 28 min Clock:
0:00-7:00:
25 Cal Row
75 DU

7:00-14:00:
20 Assault Bike
10 Burpees

14:00-21:00:
20 KB Swings (35/53)
10 Kipping Pull Ups

21:00-28:00:
20 Box Step Ups (20/24)
10 Strict Box HSPU

STRENGTH:
15 min to work to a Snatch single
15 min to work to a Clean & Jerk single

WOD:
5 min Max Rep: Clusters (Rx: 75/115, Comp: 110/165)

WOD:
For Time:
500m Row
50 Front Squats (55/75)
30 Pull Ups

Post WOD:
Pulling work on the rig

WOD:
14 min AMRAP:
20 T2B
20 HSPU
400m Run

STRENGTH:
15 min EMOM: "Macho Man Complex"
3 Power Cleans
3 Front Squats
3 Jerks

Rest until 18:00 min mark

WOD:
5 min AMRAP:
10 DL @ EMOM Load
40 DU

WOD:
2x Through:
3 min Work
1 min Rest/Rotate

Max Assault Bike Cals
Max Rep Rope Climbs
Max Cal Row
Max Rep DB Man Makers (35/50)

Complex Work:
1 Power Snatch - 1 Squat Snatch

WOD:
10 min AMARP:
9 Snatch (75/115)
7 Strict Pull Up
5 Burpee Box Jump Over (Rx: 20/24, Comp: 24/30)

WOD:
For Time:
30 Thruster (75/115)
10 RMU
25 Bar Facing Over Burpees
30 Front Squat (75/115)
20 Strict Pull Up

WOD:
For Time:
30 Thruster (75/115)
10 RMU
25 Bar Facing Over Burpees
30 Front Squat (75/115)
20 Strict Pull Up

STRENGTH:
3-3-3 Front Squat

WOD:
For Time:
20-20-20-20-20 Thrusters (65/95)
50-40-30-20-10 Box Jumps (20/24)

WOD:
For Time:
2000m Row

WOD:
12 min AMRAP:
10 Strict Pull Ups
10 Double DB Cleans (35/50)
48’ Double DB walking Lunge steps

Post WOD:
10 min to build to a re-grip double Power Clean

We are CLOSED today.

Keep health and wellness in your mind as you are thinking about ways you can make 2019 your best year yet! Keep working to get 1% Better Every Day, and think about those things in your life that you want to make improvements on, and turn those thoughts into action! We are excited for all of the fitness, friendships and PR's that 2019 will bring! Here is your first WOD of 2019...

At Home WOD:
Warm Up:
Calf Stretch
2 Greatest Stretch with Chest Stretch at the bottom
3x: :10 Hollow Hold, :10 Superman Hold, :10 Plank
20 Line Hops side to side
20 Line Hops front to back
10 Leg Swings Front to Back and Side to Side, R/L

Prep:
2 Rounds: (Round 1: slow and controlled, Round 2: move at WOD pace)
5 Burpees
10 Air Squats
5 Push Ups **Make sure to find the pushup variation that keeps you in good position and moving well!
10 Air Squats
5 Vups

30 min AMRAP:
15 Burpees
30 Air Squats
15 Push Ups
30 Air Squats
15 V-ups (Scale: Tuck Up or Ab Mat Sit Up)

Post WOD:
Accumulate 3:00 of any type of plank
Couch Stretch 1-2 min R/L
Chest Stretch 1-2 min R/L

High-5 to self, and enjoy the rest of your New Years Day! :)