Wednesday, December 19, 2018
Strength
Back squat
Conditioning
AMRAP in 12 minutes of:
10 Burpees
20 Wall ball (20#/14#)
30 Double unders
Tuesday, December 18, 2018
With a running clock,
0:00 – 10:00:
1 Mile run
Max HSPUs
10:00 – 12:00:
Rest
12:00 – 18:00:
800m Run
Max Push press (135#/95#)
18:00 – 20:00:
Rest
20:00 – 30:00:
1 Mile run
Max HSPUs
♦ compare to 05/31/17 ♦
Sunday, December 16, 2018
Volume training
AMRAP in 11 minutes of:
10 Sumo deadlift high-pull (75#/55#)
5 Ring dips
Saturday, December 15, 2018
“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 12/16/17 ♦
Wednesday, December 12, 2018
Strength
Back squat
Conditioning
6 Rounds for time of:
10 Calorie assault bike
5 Deadlift (315#/225#)
Tuesday, December 11, 2018
For time:
• 50 Box jump (24″/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (53#/35#)
• 50 Walking Lunge
• 50 Knees to elbows
• 50 Push press, (45#/35#)
• 50 Back extensions
• 50 Wall ball shots (20#/14#)
• 50 Burpees
• 50 Double unders
