Thursday, December 29, 2022
For time:
500m Row
30 Deadlift (185#/135#)
25 Box jumps (30″/24″)
500m Row
20 Deadlift (185#/135#)
50 Box jumps (24″/20″)
500m Row
10 Deadlift (185#/135#)
75 Box jumps (20″/16″)
Wednesday, December 28, 2022
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
30 Unbroken double unders
3 Shoulder to overhead (155#/105#)
30 Unbroken double unders
6 Shoulder to overhead (155#/105#)
30 Unbroken double unders
9 Shoulder to overhead (155#/105#)
30 Unbroken double unders
12 Shoulder to overhead (155#/105#)…
Tuesday, December 27, 2022
AMRAP in 20 minutes of:
5 Pull-ups
10 Wall-ball (20#/14#)
15 Kettlebell swings (70#53#)
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…
