Thursday, December 14, 2023
3 Rounds for time of:
40 Calorie assault bike
30 KB swings (53#/35#)
20 Burpees
Wednesday, December 13, 2023
Skill
Handstand walk
Conditioning
For time:
400m Run
-THEN-
4 Rounds of:
50′ Dumbbell front-rack lunge (50#/35#)
20 pull-ups
-THEN-
400m Run
Tuesday, December 12, 2023
Strength
Deadlift
Conditioning
21-15-9 reps of:
Thrusters (95#/65#)
Box jumps (24″/20″)
Sunday, December 10, 2023
5 Rounds for time of:
25 Double unders
10 Bench press (155/105#)
10 Push ups
1 Minute rest
Saturday, December 9, 2023
“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.
Thursday, December 7, 2023
AMRAP in 14 minutes of:
28 Sit ups
14 Wall ball (20#/14#)
7 Handstand push ups
Wednesday, December 6, 2023
For time:
12 Sandbag ground to over the shoulder (135#/95#)
21 Pull ups
9 Sandbag ground to over the shoulder (135#/95#)
15 Pull ups
6 Sandbag ground to over the shoulder (135#/95#)
9 Pull ups
