WOD

5 Rounds, on the 6 minutes:
400m Run
20 Cal Row
6 DB Step Ups
8 Jump Squats

4 X
2 TGU
10 DB Row
5 Dips

4 Rounds
25 RKBS
10 Sandbag Z Squats

2 Rounds
1000m Row
10 C2B
10 Strict Press
Rest
800m Run
10 C2B
10 Strict Press

2 Snatch Pull + Snatch + OHS
5 x

Back Squat
3 x 6

10 Rounds
Fire Hydrant Run
5 Burpee over bar
5 Power Cleans

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