Sunday, December 22, 2024
With a partner for time:
100 Calorie assault bike
12 Front squats (155#/105#)
80 Calorie assault bike
12 Front squats (155#/105#)
60 Calorie assault bike
12 Front squats (155#/105#)
40 Calorie assault bike
12 Front squats (155#/105#)
20 Calorie assault bike
12 Front squats (155#/105#)
Saturday, December 21, 2024
For time:
27 Burpees
-THEN-
21-15-9 reps of:
KB swings (70#/53#)
Push press (135#/95#)
Pull ups
-THEN-
27 Burpees
Thursday, December 19, 2024
4 Rounds for time of:
500m Row
30 Wall ball (20#/14#)
30 Box jumps (24″/20″)
Wednesday, December 18, 2024
Skill / Strength
Snatch
Conditioning
10-15-20 reps for time of:
Deadlift (225#/155#)
Toes to bar
Perform 50 double under after each round.
Tuesday, December 17, 2024
Strength
Squat
Conditioning
AMRAP in 8 minutes of:
10 Hang cleans (45#/35#)
8 Shoulder press (45#/35#)
6 Push press (45#/35#)
Saturday, December 14, 2024
“The 12 Days of Christmas” v.1
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.
