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December 2024

2024-12-30

WOD Conditioning: 20 min AMRAP 400 M Run 20 SDHP (65/95) 20 Wall Balls  (20/14) Total: 3 rounds + 20 SDHP (75#) Completed 4th round after time expired 21:17.

2024-12-27

WOD “Deck of Cards” w/ Kat (no Aces) ♦️– push-ups ♠️ – arm rows (per side 30#/25#) ♥️ – air squats ♣️ – obliques “tea pots” (per side 30#/25#) J – 25 sit-ups Q – 12 db push press (30#/20#) K – 10 db step-ups (20#/15#) Time: 23:39

2024-12-24

WOD 12 Days of Christmas 1- 100 m run 2- Front Rack Barbell Lunges (per leg) 3- thrusters (75/55) 4- hang power cleans 5- deadlifts 6- over the bar burpees 7- Med ball cleans(20/14) 8- Pull ups (mod to ring rows) 9- box jumps (24/20) 10- Atomic sit ups (25/15) …

2024-12-23

WOD “Dice” 25 min AMRAP w/ Kat 1 – box jumps 2 – db snatch ea. arm 3 – kb swings 4 – modified pike push-ups 5 – v-ups 6 – lunges per leg Total: 39, 48 each arm, 27, 39, 49, 53 per leg ( round up to 60 …