Warm up: 7 Rounds of Cindy (each) alt. w/ partner
5 Pull ups, 10 Push ups, 15 Air Squats
WOD: For Time:
Run 400m
21 Back Squats
Run 400m
15 Back Squats
Run 400m
9 Back Squats
Run 400m
Cool Down: 75 Sit ups
Warm up: Rowling
WOD: 16 min AMRAP
1 Manmaker 50/35
1 Complex (5 Pull up, 3 C2B, 1 Bar MU)
1, 2, 3, 4, 5, 6, 7,… Burpee Box Jump 24/20
Cool Down: Stretch
warm up: 2x 10 yard death walk 10 yard good morings pvc
wod: 24 min emom
1. 7 deadlifts
2. MAX sit ups
3. 5-20 ring push ups
4. MAX step ups
cool down: 60 sec HS hold
SWOD: 8 min EMOM – 5 Power Snatches
WOD: For Time:
7 Turkish Gettups
30 KB Swings
14 Single Arm OH Squat
30 KB Swings
14 Single Arm OH Squat
30 KB Swings
7 Turkish Gettups
Warm Up: Advent Challenge 100 Burpees For Time
WOD: 5 Rounds
Every 4 min
50 Double Unders
10 SHSPU
5 Cleans 185/135
*Max HS Walk or Shoulder Tap in remaining time
Cool Down: 10-30 Strict Toes to Bar
Warm up: 400m Run
WOD: 10 Rounds for Time:
10 Thrusters 95/65
10 C2B Pull ups
Then… 2 min rest
9 min EMOM – 5 Front Squats *from ground
Warm up: 400m Run
WOD: 10 Rounds for Time:
10 Thrusters 95/65
10 C2B Pull ups
Then… 2 min rest
9 min EMOM – 5 Front Squats *from ground
Warm up: Rowling
WOD: 9 min AMRAP
3, 6, 9, 12, 15, 18, 21…
Bar Facing Burpees
Clean & Jerk 135/95
Cool Down: 3-5 x 15 Push ups, 30 Shoulder Taps
swod: squat snatch: 5 5 4 4 3 3 2 2 1 1
wod: 4 rounds for time
20 db snatches
10 yd OH lunges
20 t2b
10 yd OH lunge
cool down: advent calender challange 500m for time
Warm Up: Deadlift
WOD: 7 min AMRAPs 1 min Rest
1. 15/12 Cal Row
30 Sit ups
2. 15/12 Cal AD
30 KB Swings
3. 45 Double Unders
7 Deadlifts 275/205
