Sunday, December 17, 2023
For time:
10 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
20 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
30 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
40 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
50 Double unders
10 Dumbbell snatch (R arm)
10 Dumbbell snatch (L arm)
Saturday, December 16, 2023
For time:
“Dasher”
15 Hang power clean (155#/105#)
15 Burpees
“Dancer”
10 Hang power clean (155#/105#)
10 Burpees
“Prancer”
5 Hang power clean (155#/105#)
5 Burpees
“Vixen”
15 Front squats (155#/105#)
15 Box jumps (24″/20″)
“Comet”
10 Front squats (155#/105#)
10 Box jumps (24″/20″)
“Cupid”
5 Front squats (155#/105#)
5 Box jumps (24″/20″)
“Donner”
15 Shoulder to overhead (155#/105#)
15 Toes to bar
“Blitzen”
10 Shoulder to overhead (155#/105#)
10 Toes to bar
“Rudolph
5 Shoulder to overhead (155#/105#)
5 Toes to bar
Thursday, December 14, 2023
3 Rounds for time of:
40 Calorie assault bike
30 KB swings (53#/35#)
20 Burpees
Wednesday, December 13, 2023
Skill
Handstand walk
Conditioning
For time:
400m Run
-THEN-
4 Rounds of:
50′ Dumbbell front-rack lunge (50#/35#)
20 pull-ups
-THEN-
400m Run
Tuesday, December 12, 2023
Strength
Deadlift
Conditioning
21-15-9 reps of:
Thrusters (95#/65#)
Box jumps (24″/20″)
Sunday, December 10, 2023
5 Rounds for time of:
25 Double unders
10 Bench press (155/105#)
10 Push ups
1 Minute rest
Saturday, December 9, 2023
“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.
