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
Sunday, December 3, 2023
AMRAP in 15 minutes of:
6 Pull ups
9 Push ups
12 Shoulder to overhead (95#/65#)
Saturday, December 2, 2023
10k Assault bike with a partner for time.
Every 500m one partner must complete:
2 Devil press (100#/70#)
4 Box jumps (24″/20″)
