Saturday, December 24, 2022
Team Elf WOD
3 Rounds for time of:
Elf #1 – 20 Calorie assault bike, 10 Deadlift (225#/155#)
Elf #2 – 320’ Sled drag (185#/135#)
Elf #3 – Rest
-THEN-
3 Rounds for time:
Elf #1 – 10 Bench press (155#/105#), 20 Burpees
Elf #2 – 320’ Bear hug sandbag carry (135#/95#)
Elf #3 – Rest
Thursday, December 22, 2022
For time:
30 Calorie assault bike
-THEN-
5 Rounds of:
20 Sit ups
10 Toes to bar
-THEN-
30 Calorie assault bike
Wednesday, December 21, 2022
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
10 Double unders
1 HSPU
20 Double unders
2 HSPU
30 Double unders
3 HSPU
40 Double unders
4 HSPU…
Tuesday, December 20, 2022
AMRAP in 18 minutes of:
8 Medicine ball cleans
8 Burpees
8 Wall ball (20#/14#)
8 Box jumps (24″/20″)
8 Push press (95#/65#)
8 Overhead squats (95#/65#)
8 KB Swings (70#/53#)
8 Pull ups
Saturday, December 17, 2022
For time:
“Dasher”
15 Hang power clean (155#/105#)
15 Burpees
“Dancer”
10 Hang power clean (155#/105#)
10 Burpees
“Prancer”
5 Hang power clean (155#/105#)
5 Burpees
“Vixen”
15 Front squats (155#/105#)
15 Box jumps (24″/20″)
“Comet”
10 Front squats (155#/105#)
10 Box jumps (24″/20″)
“Cupid”
5 Front squats (155#/105#)
5 Box jumps (24″/20″)
“Donner”
15 Shoulder to overhead (155#/105#)
15 Toes to bar
“Blitzen”
10 Shoulder to overhead (155#/105#)
10 Toes to bar
“Rudolph
5 Shoulder to overhead (155#/105#)
5 Toes to bar
