Sunday, December 21, 2014
“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 12/21/13 ♦
Thursday, December 18, 2014
Congratulations Natalie!
Strength
Weighted pull up
Conditioning
21-18-15-12 reps for time of:
Deadlift (225#/155#)
Run 400m
Wednesday, December 17, 2014
Good luck to our resident Survivor tonight!
Strength
Press
Conditioning
For time:
Run 800m
-THEN-
4 Rounds of:
12 Burpees
12 Strict handstand push ups
Tuesday, December 16, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
12 Thrusters (95#/65#)
10 KB swings (55#/35#)
8 Push ups
Sunday, December 14, 2014
Strength
Press
Conditioning
3 Rounds for time of:
Run 400m
21 KB swings (55#/35#)
12 Strict pull ups
Saturday, December 13, 2014
Conditioning Part I
5K Row for time.
Conditioning Part II
3 Rounds for time of:
20 Back squat (155#/105#)
12 Bar facing burpees
