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
Thursday, December 15, 2022
4 Rounds for time of:
15 Bench press (135#/95#)
100′ Overhead walking lunge (45#/35#)
- Perform 10 burpees to the plate every time you break on the lunges.
Wednesday, December 14, 2022
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
30 Double unders
10 Hang power snatches (75#/55#)
Tuesday, December 13, 2022
“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.
Saturday, December 10, 2022
For time:
400m Run
15 Thrusters (135#/95#)
21 Pull ups
12 Thrusters (135#/95#)
15 Pull ups
9 Thrusters (135#/95#)
9 Pull ups
400m Run
