December Morning

A)Clean & Jerk
8x1 @ 75% of Max +

135,155,175,195,195,195,195,195,195

B) For Time:
9-7-5
Sqt Cleans 155/105
18-14-10
Burpees over Bar
(8min Time Cap)

5:46

Extrawork:

1. Tabata 

• Hollow Holds
• Hollow Hold legs lifts
• Handstand Hold
• 3x10 Strict DB Press

12 Days of Xmas

Last year when I did this WOD it was just Steve Mammone and me , this year we have a huge crew.  Unfortunately the D was shut down so that the graffiti wall could be repainted so that meant open gym time.  Only problematic because of the amount of equipment needed. 

1 Rope Assent or bar muscle up
2 Front Squat @135
3 HSPU
4 DL @135
5 C2B
6 BJ 24/20
7 KBS @53lbs
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ @135
  
Time - 32:45  way faster than last year. 

St Basil's

St Basil’s
5 rounds for time (28 minute time cap):
4 ‘heavy’ jerks (Performance: 155lb / Athletic: 95lb* / Health: 65lb),
8 goblet squat (Performance: 70lb / Athletic: 53lb* / Health: 35lb),
12 ‘heavy’ russian kettlebell swing (Performance: 70lb / Athletic: 53lb* / Health: 35lb),
200m run or row
1 minute rest. *

16:09
 

COD @the Wood

A) ¼ Back Squats
5-5-5
135,225,275,285,295
+
B) Back Squat
4-4-4-4-4
135,185,225,245,265285,295
+
C) For time:
20- Push Press 115/75
20- Push Ups
20- Thrusters 115/75
1000 m Row
20- Thrusters
20- Push Ups
20- Push Press
(17 min time cap)

12:21

Deadlift and Couplet

Warm-Up
3 Rounds
1 minute Back & Hamstring
10 Hip extension
10 Knee Crossover

3X8 Holding 45lb Plate Good Mornings

A) Deadlift
5-5-5-5-5
225, 275, 315, 335, 365
+
B) 12-9-6
Deadlifts 225/155
Box Jump Burpees 24/20
(5 min cap)

3:17

Bullwork

I saw this WOD earlier in the week and had forgotten about it until Jack Daly came in and told me he did it on Monday and crushed it in 10 minutes.    Tom G and Rob P did TUP which was too much like yesterday for me.    So I went with  a wod I named after hard manual labor - bullwork!  @Giorgio Sarkis wont be happy I named it.  

9- Deadlifts 185/135 15- Power Cleans
21- S2OH
15- Front Squats
9- Thrusters

DL - Unbroken
PC - 13,2
S2OH - 7,12,16,19,   - 6:20
FS - 6,13,15
Thrusters - 1,4,6,7,8,9

13:27

Pre Munchie

Post Munchie

Wolfehorne"

Wolfehorne"
3 Rounds for Time of:
4 Squat Snatch (115/63)
5 Overhead Squats (115/63)
6 Clean & Jerks (115/63)
7 Thrusters (115/63)
18 Burpee Over Bars (115/63)
Rest 1 min

 Round 1 - 3:47

Round 2 - 4:40

Round 3 - 4:22

Total time 14:49