Tuesday, December 24, 2019
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
Sunday, December 22, 2019
20-18-16-14-12-10-8-6-4-2 reps of:
Alternating dumbbell snatch (50#/35#)
200m Row after each round
Saturday, December 21, 2019
“The 12 Days of Christmas”
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.
♦ compare to 12/15/18 ♦
Thursday, December 19, 2019
For time:
12 Sandbag ground to over the shoulder (135#/95#)
21 Pull ups
9 Sandbag ground to over the shoulder (135#/95#)
15 Pull ups
6 Sandbag ground to over the shoulder (135#/95#)
9 Pull ups
Wednesday, December 18, 2019
For time:
1,000m Row
25 Burpees
750m Row
50 Burpees
500m row
75 Burpees
Tuesday, December 17, 2019
Skill / Strength
Snatch
Conditioning
6 Rounds for time of:
12 KB swings (70#/53#)
24 Double unders
