Big Ben's Walking Boot

December 8, 2018

Partner WOD
"Big Ben's Walking Boot"

Rx
For Time, 40 Min Cap

20/12 Ring Muscle-Ups
*Break up w/partner

Rest 2 Min

21-15-9
Thrusters (95/65)
Bar Facing Buprees
*Alt turns w/partner, Both Complete All Work
Continued..m

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From Who the Bell Dings

December 8, 2018

Strength
Squat Clean
Find 1RM
15 Min

WOD
"From Who the Bell Dings"

Rx
3 Min AMRAP
Squats Cleans (135/95)

Rest 1 Min

3 Min AMRAP
Cal Row

Rest 1 Min
Continued...

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Everyday I'm Hustlin

December 6, 2018

WOD
"Everyday I'm Hustlin"

Rx
Reps 10-1 For Time, 30 Min Cap
Shoulder to OH (165/110)
After Each Round
10 Box Jump All the Way Overs (24/20)
20 BF Sit-Ups

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Yule Log

December 5, 2018

Strength
Back Squat
Find 10 Rep Max
12 Min

WOD
"Yule Log"

Rx
For Time, 18 Min Cap
21 Pull-Ups
7 Front Squats (115/80)
18 Pull-Ups
7 Front Squats 
15 Pull-Ups
7 Front Squats
12 Pull-Ups
7 Front Squats
Continued...

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Didgeridoo

December 4, 2018

Strength
Power Snatch
5x3 Reps Straight Across @ 75% of 1 RM Power Snatch

WOD
"Didgeridoo"

Rx
13 Min AMRAP
5 Burpees
15 Kb Swings (55/35)
2 20m Shuttle Runs
10 Burpees
20 Kb Swings
4 20m Shuttle Runs
15 Burpees
Continued...

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Bush 41

December 3, 2018

Mondays WOD will be a "Hero WOD" to honor the passing of our 41st President of the United States, George H. W. Bush ❤🦅💙🇺🇸

WOD
"Bush 41"

Rx
24 Min AMRAP
18 Wall Balls (20/14)
41 Double Unders
18 Push Press (75//55)
Continued...

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Tube Snake Boogie

December 1, 2018

Strength
Split Jerk
7x1 Climbing
12 Min

WOD
"Tube Snake Boogie"

Rx
13 Min AMRAP
Reps 3-6-9-12-etc
Handstand Push-Ups
Box Overs (30/24)
After Each Round
40m Double Kb Rack Carry (55/35)

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Instagram Boyfriend

December 1, 2018

WOD
"Instagram Boyfriend"

Rx
Reps 33-27-21-15-9
Burpees
After Each Round Perform
6 Power Cleans (185/125)
12 Toes 2 Bar

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5 O'clock Somewhere

November 29, 2018

Strength
Back Squat
Find 1 RM
15 Min

WOD
"5 O'clock Somewhere"

Rx
10 Min AMRAP
10 KB Step-Ups (55/35)
10 Ring Rows (On Heals)
10 Wall Ball Sit-Ups (20/14)(6 feet)

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Bert and Ernie

November 28, 2018

WOD
"Bert and Ernie"
Teams of 2

Rx
35 Min AMRAP
*One person works at a time
Round 1
400m Row
10 Hang Snatch (115/80)
20 Ring Push-Ups
Round 2
800m Row
20 Hang Snatch
30 Ring Push-Ups
Round 3
1200m row
30 Hang Snatch
Continued...

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Spirit Fingers

November 27, 2018

WOD
"Spirit Fingers"

Rx
For Time
Reps 20-2
Shoulder to OH (95/65)
Reps 10-1
CTB Pull-Ups
Reps 50-5
Double Unders

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Flash Gordon

November 26, 2018

Strength
Sumo Deadlift
5-5-5-3-3-3-1-1-1 Climbing

WOD
"Flash Gordon"

Rx
5 Rounds For Time, 15 Min Cap
10 Front Squats (155/105)
20 Kb Swings (55/35)
30 BF Sit-Ups

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Growing a Tail

November 24, 2018

Strength
Weighted Pull-Up
6x3 Reps Climbing
*In between sets
20 4-Count Flutter Kicks
20 MB Russian Twists 
12 Min

WOD
"Growing a Tail"

Rx
For Time
50m Bearcrawl
50m Kb Walking Lunge (55/35)
4/3 Ring Muscles-Ups 
Continued...

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I Wish It Was Christmas Today

November 23, 2018

Partner WOD
"I Wish It Was Christmas Today"

Rx
Reps 10-1 For Time, 40 Min Cap
Power Cleans (135/95)
Shoulder to OH(135/95)
Backt Squats (135/95)
Run 200m 

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Turkey Time

November 22, 2018

WOD
“Turkey Time”

Repeat WOD Thanksgiving 2016

Rx
Reps 21-15-9-15-21 For Time
Wall Balls (20/14)
Bupees
Box Jumps (24/20)
BF Sit-Ups
Pull-Ups

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Zapateria La Bailarina

November 21, 2018

Strength
Pause Power Snatch/Pause Squat Snatch
Climb to Heavy Set
*2 second pause at knee, Drop bar b/w reps
12 Min

WOD
"Zapateria La Bailarina"

Rx
Reps 10-20-30-40-50-60-70 For Time, 17 Min Cap
Double Unders
Continued...

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Smokes Are For Jokes

November 20, 2018

WOD
"Smokes Are For Jokes"

Rx
For Max Reps
5 Rounds
Each Movement 1 Min On, 30 Seconds Rest B/w Movements
Cal Row
Front Squats (95/65)
Toes 2 Bar
Ball Slams (20/15)

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Catch These Hands

November 19, 2018

Strength
Deadlift
Find 1 RM
15 Min

WOD
"Catch These Hands"

Rx
For Time, 14 Min Cap
27 SDLHP (95/65)
15 Box Overs (30/24)
21 SDLHP
12 Box Overs
15 SDLHP
Continued....

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The 2018 EOD 133 Workout

November 17, 2018

“The 2018 EOD 133 Workout”
*Can be performed individually or as a partner workout

Rx
For Time
65 Front Squats (135/95)
65 Kb Swings (70/55)
16 Side Burpees Over Bar or Partner
400m Run/500m Row (Both partners run or row)
Continued..

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Berta Beef

November 16, 2018

Strength
Hang Power Snatch
7x3 Reps Climbing
12 Min

WOD
"Berta Beef"

Rx
13 Min AMRAP
Reps 6-9-12-9-6-9-12-etc
Power Snatch (95/65)
Handstand Push-Ups
3 Rope Climbs After Each Round

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