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.
Sunday, December 12, 2021
Strength
Squat
Conditioning
For time:
Run 800m
150 Double unders
Run 600m
100 Double unders
Run 400m
50 Double unders
Saturday, December 11, 2021
100 Alternating dumbbell snatch. (50#/35#)
Every two minutes complete 2 rounds of “Cindy”
Thursday, December 9, 2021
For time:
800m Run
80 Weighted sit ups (25#)
40 Box jumps
80 Weighted sit ups (25#)
800m Run
Wednesday, December 8, 2021
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Tuesday, December 7, 2021
Strength
Squat
Conditioning
15-12-9-6-3 reps for time of:
Power cleans (135#/95#)
Bar-facing burpees
