WOD 12-30-16

5 rds-
10 DL (225/155)
15 burpees

WOD 2-29-16

F.Sq 5 x 3
B.Sq 5 x 3
--------------------------------------
A- 3 x 25 banded good morning
B- 3 x 1:00 wall sit

WOD 12-28-16

5 x 3:00 AMRAP-
*1 min rest btw
7 pull-ups
14 KBS
21 DU

WOD 12-27-16

P. Press 3-3-3-3-3
--------------------------
21-15-9
S2OH (135/95)
T2B

WOD 12-26-16

EMOM x 20-
1- 15 WB
2- 15/12 cal row
3- 5 PCL
4- :30 plank hold

WOD 12-23-16

"12 Days of Christmas" 2016

1 SDLHP (75/55)
2 thrusters
3 P. Press
4 PCL
5 Pow-er Snaaatch
6 KBS (53/35)
7 pull-ups
8 T2B
9 box jump
10 DU
11 burpees
12 OH lunge (plate or use barbell)

*WOD is done just like the song

WOD 12-22-16

3 rds-
1:00 on/1:00 off
Row
Ski
Bike

WOD 12-21-16

2 x 5:00 AMRAP-
6 F.Sq (135/95)
12 DB snatch
18 DU
*2:00 rest btw

What are you asking Santa for this year?

WOD 12-20-16

EMOM x 18-
1- 3 MU
2- 12 OHS
3- 20 KBS
*sub MU transition or ring dips

WOD 12-19-16

P. Press 5 x 5
---------------------
5 rds-
7 HPCL
11 burpees

WOD 12-16-16

EMOM x 15-
1- max strict pull-up
2- 15 WB
3- 100 ft. FR KB carry

WOD 12-15-16

EMOM x 5- 3 PSN
EMOM x 5- 2 PSN
EMOM x 5- 1 PSN
----------------------------
A- Death march 3 x 20
B- KB row 3 x 20

WOD 12-14-16

1,000 m row
straight into-
21-15-9
T2B
Burpee

WOD 12-13-16

Partner WOD:
10 rds each-
P1- 15 sit-ups
P2- max PCL

WOD 12-12-16

Strict Press 5 x 1
------------------------
40-30-20-10
Gob. Sq (53/35)
S2OH (75/55)

Congrats to our November member of the month, Wes Moll!

His positive attitude and energy are contagious.  We are so glad to have

him (and his awesome family) with us at Mad City!

WOD 12-6-16

EMOM x 20
1- 12 reverse lunge
2- 2 rope climbs
3- 12 WB
4- 30 sec. plank

WOD 12-5-16

Strict press 5 x 3
-------------------------
8 min AMRAP-
8 t2b
12 push-ups