Saturday, December 16, 2017
“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 12/21/16 ♦
Thursday, December 14, 2017
21-15-9 reps for time of:
Right hand KB thrusters (53#/35#)
Left hand KB thrusters (53#/35#)
Chest to bar pull ups
Wednesday, December 13, 2017
Perform 7 rounds of the following, completing as many reps of each exercise as possible:
• Max calorie assault bike in 30 seconds
Rest 30 seconds
• Max Sumo deadlift high pull in 30 seconds
Rest 30 seconds
• Max bench press in 30 seconds
Rest 30 seconds
• Max box jumps in 30 seconds
Rest 30 seconds
Tuesday, December 12, 2017
Complete as many reps as possible in 8 minutes of:
3 Handstand push ups
1 Rope climb
6 Handstand push ups
1 Rope climb
9 Handstand push ups
1 Rope climb
12 Handstand push ups
2 Rope climb
15 Handstand push ups
2 Rope climb
18 Handstand push ups
2 Rope climb
etc., adding 3 reps to the handstand push-up each round, and 1 rope climb every 3 rounds.
Sunday, December 10, 2017
For time:
90 Double unders
9 Muscle ups
80 Double unders
8 Muscle ups
70 Double unders
7 Muscle ups
60 Double unders
6 Muscle ups
