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
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.
