WOD

Hang Power Snatch

AMRAP in 12 min:
300m Row
15 Box Jumps
10 HSPU

Reminder Wednesday morning class times are:
6,7 and 9:30

3x Muscle Clean + Tall Clean

10x 2 Position Clean

5x 1 1/4 Back Squats

Get your lumberjack uniforms ready! Complete this workout as an individual or a team.

“Lumberjack 20”
20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m

8 and 9:30AM classes only.

9 x 2 Push Press + 1 Push Jerk

3 Rounds, AMRAP in 3 Min
400m Row
Max Raps Burpee Box Jump

Holiday Monday Hero WOD “Lumberjack 20” at 8 and 9:30.
Remember to rest up and wear all the plaid you’ve got!

Derek’s Mile

Rest until the running clock reaches 12 minutes, then

AMRAP in 12 minutes of:
40 DU’s
2 KB Swings
2 KB Front Squat
2 KB Push Press
+ 2 reps

2 Clean Pull + 1 Hang Clean + Front Squat

Halting Clean Deadlift
5 x 3

Lateral Lunge
4 x 8 / leg

3 Rounds

600m Run

Rest

20 Burpee
25 Cal Row

Rest

Reminder of Wednesday morning class times: 6, 7 and 9:30AM. No class at 8AM.

4 X 3 Tall Jerk + 3 Push Jerk BNK

Jerk BNK
5 x 3

5 Rounds
:30 Prowler
:30 SB Squats
:30 Prowler
Rest

3 X 3 Snatch Balance + 3 Heaving Snatch Balance

Dip Snatch
5 x 3

Halting Snatch Deadlift
5 x 3

Bulgarian Split Squat
4 x 8/

3 Rounds 
200m Run
10 HSPU
10 T2B 

Rest 2 min 

3 Rounds 
12 Double KB Front Squat 
20 Double KB Swing 

Rest 2

3 Rounds 
Lap OH Carry 
10 Renegade Row