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.
Thursday, December 12, 2024
Skill / Strength
Snatch
Conditioning
Every 3 minutes for seven sets:
5 Hang power snatches (135#/95#)
15 Burpees
Wednesday, December 11, 2024
For time:
21 Shoulder to overhead (115#/75#)
21 Calorie row
15 Shoulder to overhead (115#/75#)
15 Calorie row
9 Shoulder to overhead (115#/75#)
9 Calorie row
15 Shoulder to overhead (115#/75#)
15 Calorie row
21 Shoulder to overhead (115#/75#)
21 Calorie row
Tuesday, December 10, 2024
Strength
Squat
Conditioning
3 Rounds for time of:
50 Double unders
10 Strict pull ups
20 One arm KB swings (53#/35#)
Sunday, December 8, 2024
For time:
5 Rope climbs
-THEN-
4 Rounds of:
Run 400m
30 Dumbbell bench press (100#/70#)
-THEN-
5 Rope climbs
Saturday, December 7, 2024
EMOM for 24 minutes:
15/10 Calorie assault bike
15 Box jumps (24″/20″)
25 Sit ups
5 Overhead squats (155#/105#)
