arms

WOD 12 movements / 31 reps each 31 db bench press (35/25) 31 air squats 31 db skull crushers (30/25) 31 sit-ups 31 db bent over row (per arm) (35/25) 31 box jumps (24/20) 31 db push press (30/20) 31 lunges (per leg) 31 db side bends (per side) (35/25) …

WOD 5 min AMRAP 5 push-ups 10 air squats 1 min rest 5 min AMRAP 5 kb swings (1.25 pd) 10 k2e 1 min rest 5 min AMRAP 5 wall balls 50m farmer carry (30# db each arm) Total: 1) 9 rounds + 3 air squats, 2) 5 rounds + …

WOD 5 rounds 5 deadlifts (185#) 10 push-ups 20 sit-ups 30 double unders Time: 12:31

WOD 12 Days of Christmas “Light Edition” 1 – pull-up 2 – push-up 3 – push press (75/55) 4 – front squats 5 – hang power cleans 6 – deadlifts 7 – db snatch per arm (25/20) 8 – GHD sit-up (Kat) / K2E (John) 9 – wall balls (20) …

WOD “Deck of Cards” w/ Kat ♦️– db thruster (20/15) ♠️ – atomic sit-ups w/ 25# plate ♥️ – push-ups ♣️ – box jumps (24/20) J – 10 curl complex (20/15 – 15/12) Q – 10 side bends per side (44/35) K – 100m farmer carry (30/25) Time: 39:42 included …

Warm-up 2 rounds 10 air squats 10 push-ups 10 sit-ups 30 seconds echo bike WOD 10 – 1 back squats (185) sit-ups push-ups 100m run / 200m row / 10 cal echo bike Time: 35:22 (4x run, 3x row, 3x echo bike)

Warm-up Stretching 500m row WOD Strength EMOM + Superset EMOM x 10: Deadlift (Every Minute on the Minute) • Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#) • Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups) Accessory Superset – 3 Rounds (Rest 90s between …