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) …
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 …
WOD Conditioning: AMRAP 15 Min 100 M Farmers Carry (53/35 KB) 10 Push Press (115/75) 25 DU’s Total: 4 rounds + push presses (44# kbs, 95# push press) Time: 15:23 Completed 5th round after time expires
WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 deadlift (275/205) bench press (185/115) front squat (155/105) Time: 28:56 (185, 145, 105)
WOD Conditioning: For Time: 6-9-12-15-18-21-24 Double DB Snatch (30/20) 6-9-12-15-18-21-24 Pull ups 15 Ball Slams (40/25) each rd Time: 27:47 (25# dumbells, 63 pull-ups, 42 push-ups)
WOD Conditioning: For Time 50 Step Ups (20/30) 200m run 50 Wall Balls 200m run 50 1 arm snatches 200m run 50 GHD SitUps 200m run 50 Ring Rows 200m run 50 Burpees 200m run Time: 25:44 (2 rounds 25 reps and 100m run, 20″ step up, 30# db, 25 …
2.0 mile walk w/ Kat Time: 33:43 (16:50 average pace per mile, 265 calories, 97 bpm) WOD 3 rounds 30 seconds of work / 10 seconds of rest Goblet squats (35/20) Chest press (20# db) KB swings Romania Deadlift RDL Single arm row (L) Single arm row (R) Total each …
Weightlifting / Strength DB Bicep Curls 12 x 20# 12 x 25# 12 x 25# 12 x 25# DB delta and flys 12 x 12# 12 x 12# 12 x 12# 12 x 12# Bench press 10 x 95# 10 x 145# 8 x 165# 10 x 145# Time: 1:00:00
WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 hang power cleans (155/105) 10 hand release push-ups each round 10 kb swings each round (70/35) Time: 24:55 (115, 53)
WOD “Fantastic 52” “Deck of Cards” w/ Kat (52 card pickup style) ♦️– box jumps (24″) ♠️ – db shoulder to overhead (30#/20#) ♥️ – push-ups ♣️ – air squats J – 10 kb swings (44#/35#) Q – 25 sit-ups K – 20 obliques “tea pots” (10 per side 30#/20#) …