Me and My Homie


WOD: For Time w/ partner
50 WB 20/14
15 G20 115/75
50 WB
15 G20 135/95
50 WB
15 G20 185/125

18.0


WOD: 21-15-9
DB snatch 50/35
Burpees over the DB

To The Top


WOD: 3rft
21/18 cal row
12 hspu
3 rope climbs

“Eva”


WOD: 5RFT
800m Run
30 KBS @ 70/55
30 Pull-ups

21.15.9


WOD: 21-15-9
Push Press @ 135/95
Power Cleans @ 135/95

Hearbreak Kid

W/U: 25 jumping jacks then 1min of couch stretch & pigeon pose
10 elbow rotations, 10 front squats, 10 pull ups/20 ring rows.

WOD: 3RFT
10 front squatst @ 185/125
20 c2b pull ups
50 dubs

“DT”

Lift: 10min build to heavy hpc double
WOD: 5RFT
12 deads
9 hpc
6 push jerk

Wt 155/105

Back at It!

WOD: 5RFT
30 air squats
20/15 cal row
7 power snatch 115/75

“12 Days of Christmas”


WOD: For Time
1 tire flip
2 jerks @185/135
3 hang cleans @185/135
4 c2b pu
5 HSPU
6 pistols
7 deads @185/135
8 kb snatch @70/55
9 t2b
10 dubs
11 front sqts @185/135
12 burpee mu

Grocery Getter


W/U: dynamic w/u
WOD: for time
400m farmers carry 100-110/60-70
100m walking lunges 45/35