Thursday, December 23, 2021
2 Rounds for time of:
Elf #1 – 20 Calorie assault bike, 10 Deadlift (225#)
Elf #2 – 300’ Sled drag (185#)
Elf #3 – Rest
-THEN-
2 Rounds for time:
Elf #1 – 10 Bench press (155#), 20 Burpees
Elf #2 – 300’ Bear hug sandbag carry (135#)
Elf #3 – Rest
Wednesday, December 22, 2021
Strength
Squat
Conditioning
6 Rounds for time of:
12 KB swings (70#/53#)
24 Double unders
Tuesday, December 21, 2021
For time:
2,000m Assault bike
50 Thrusters (45#/35#)
30 Pull ups
1,000m Assault bike
25 Thrusters (45#/35#)
15 Pull ups
Saturday, December 18, 2021
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
Wednesday, December 15, 2021
Strength
Squat
Conditioning
For time:
250′ Walking lunge
25 Toes to bar
250′ Walking lunge
5 Rope climb
250′ Walking lunge
25 Toes to bar
250′ Walking lunge
Tuesday, December 14, 2021
“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.
