Tuesday, December 11th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

Social time

Strength
Squat Endurance

EMOTM for 10 mins
*Use 65 % of 1 RM Front Squat

Odd minute: 1 Front Squat
Even minute: 3 Back Squats

WOD

“Put Up”

10-20-30
Alternating DB Snatch
Burpees

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20

Monday, December 10th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

Have you emailed us back to reserve your KSCFaceOff Spot?!?

Strength
4 sets of:
6-10 HS Leg Switches
10 Seated pancake GM
10+ Wall Runs

WOD
“Peppermint Twist”

AMRAP 10 mins
7 Squat Cleans
50 Double Unders
7 Push Jerk

Rx: 155/105
L3: 135/95
L2: 115/75
L1: 95/65

Saturday, December 8th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

Strength
Strict SA DB Press
5×3
WOD
“Eighties”

30 Snatches
20 Thrusters
30 Clean & Jerks
* Every minute that passes 3 Bar Over Burpees

Rx: 95/65
L3: 85/55
L2: 75/45
L1: 65/35

Friday, December 7th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

Strength

2 sets of:

5 false grip strict pull ups

10 Pistols

5 strict ring dips

Skill

10 minutes:Ring MU practice

WOD


“Clock Game”

Complete 6 Rounds
6 Devils Press (40/25)
12 Pull-Ups

* Starting at 0:00 and every 2 mins that pass: 25’Front Rack WalkingLunges

L3: 35/20
L2: 30/15
L1: 25/10

Thursday, December 6th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

Self-note: pick your feet up higher while doing Box Jumps. Sorry Mon 🙁

Strength
In 15 minutes, find 2 Rep Heavy Thruster from floor

WOD
“Sliced Cheese”

AMRAP 15 minutes
13 Box Jump Overs (24/20)
18 Alternating Renegade Row (50/35)
35 Double Unders
13 Sit-Ups

L3: 45/30
L2: 40/25
L1: 35/20

Wednesday, December 5th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

We miss you Mike!!

Strength
4 sets of:

6-10 HS Leg Switches
10 Seated pancake GM
10+ Wall Runs

WOD
“White Mountains”

Complete 5 Rounds
15/12 m Row
12 Kettlebell Swings (53/35)
8 Handstand Push-Ups
*Rest 1 minute

Tuesday, December 4th, 2018 WOD

Remember the dates:

December 16th: 10:30 am Boxgiving Potluck & White Elephant Gift Exchange. And Zach Williams and the BGMC Holiday performance @ 8pm

February 9th: KSCFaceoff 3

JuJu!!

Strength
Back Squats
Use 10 mins to work to heavy 2 Rep set

Then

Use 75-80% of weight found above for:
4×3 at Tempo: 41XX
WOD

“Glisten”

20-15-10-5
Ring Dips
DB Hang Squat Cleans (50/35)

* 10 Burpees Over DBs after every round

L3: 45/30
L2: 40/25
L1: 35/20

Monday, December 3rd, 2018 WOD

Remember the dates:

December 16th: Boxgiving Potluck. And Zach Williams and the BGMC Holiday performance

WOD
“Reddish”

AMRAP 8 Mins
5 Deadlifts (275/185)
10 Toes To Bar
15 Wall Balls (30/20)

L3: 245/155, 20/14
L2: 225/135, 14/10
L1: 185/115, 10/8

Strength
Snatch Complexes (2 seconds pause at position identified)

1 Snatch Above Knee + 1 Snatch Below Knee + 1 Snatch

Sunday, December 2nd, 2018 WOD

Remember the dates:

December 16th: Boxgiving Potluck. And Zach Williams and the BGMC Holiday performance

Strength
Gymnastics Play
Choose 2 Movements, 30s work 30s transition

Min 1: Movement 1
Min 2: Movement 2
Min 3: Rest

WOD
Working in Partners
Complete 4 rounds per, 1 works while other rests

60 meter Shuttle
12 Wall Balls (20/14)
12 Alt. Renegade Rows (50/35)
12 Alt. Jumping Split Squats

L3: 20/14, 45/30
L2: 14/10, 40/25
L1: 10/8, 35/20