Sunday, December 24, 2017

Sunday, December 24, 2017

AMRAP in 20 minutes of:
500m Row
10 Pull ups
10 Toes to bar
10 Overhead walking lunges (45#/25#)

Saturday, December 23, 2017

Saturday, December 23, 2017

For time:
1 round of:
100 double-unders
50 squats
25 Push press (95#/65#)
Then, 2 rounds of:
60 double-unders
30 squats
15 Push press (95#/65#)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push press (95#/65#)

Friday, December 22, 2017

Friday, December 22, 2017

Rest / Make-up / Mobility

Thursday, December 21, 2017

Thursday, December 21, 2017

3 Rounds for time of:
30 Pull ups
30 One arm KB swings (53#/35#)
30 Box jump overs (24″/20″)

Wednesday, December 20, 2017

Wednesday, December 20, 2017

3 Rounds for time of:
400m Run
* rest 2 minutes
30/25 Calorie Assault Bike
* rest 2 minutes
20/15 Calorie Row
* rest 2 minutes
♦ compare to 2/23/17 ♦

Tuesday, December 19, 2017

Tuesday, December 19, 2017

Strength
Squat
 
Conditioning
EMOM for 10 minutes of:
Odd: 15 Wall ball (30#/20#)
Even: 15 Deadlift (225#/1555#)

Monday, December 17, 2017

Monday, December 17, 2017

Rest / Make-up / Mobility

Sunday, December 17, 2017

Sunday, December 17, 2017

AMRAP in 16 minutes of:
600m Row
16 Ring dips
60 Double unders

Saturday, December 16, 2017

Saturday, December 16, 2017

“The 12 Days of Christmas”
1 Burpee
2 Push press
3 Front squat
4 Hang power clean
5 Deadlift
6 Box jump (24″/20″)
7 Pull up
8 Push up
9 Sit up
10 Air squat
11 KB swing (55#/35#)
1200′ Run (400m)
 
Prescribed barbell weight is 95# for the men and 65# for the ladies. This WOD is performed like the song is sung. The run is only done once and the single burpee will be done twelve separate times total.
♦ compare to 12/21/16 ♦

Friday, December 15, 2017

Friday, December 15, 2017

Rest / Make-up / Mobility