12.30.19

Warm Up: +30 OH Squats with PVC 

WOD: 50 Rounds For Time

1 Snatch

2 Muscle Up

3 Clean

4 Burpee

40 min Cap

12.27.19

Warm Up: Rowling 8 min

WOD: For Time

100 Clean and Jerks 135/95

*Every min complete 5 Burpees

Cool Down: 4 x

20 Sit Ups

:40 sec Plank

12.27.19

Warm Up: Rowling 8 min

WOD: For Time

100 Clean and Jerks 135/95

*Every min complete 5 Burpees

Cool Down: 4 x

20 Sit Ups

:40 sec Plank

12.23.19

Happy Birthday Tommy!

Warm Up: 400m Farmers Carry

WOD: 25 Rounds For Time

2 HSPU

4 DB Snatch

6 Box Jumps 24"/20"

*Every 5 Rounds 20 yard HS Walk

Cool Down: 30 Strict Toes to Bar

12.23.19

Happy Birthday Tommy!

Warm Up: 400m Farmers Carry

WOD: 25 Rounds For Time

2 HSPU

4 DB Snatch

6 Box Jumps 24"/20"

*Every 5 Rounds 20 yard HS Walk

Cool Down: 30 Strict Toes to Bar

12.23.16/ 12.18.17/12.19.18

12 Days of Christmas

1 Clean & Jerk 225/150

2 Muscle Ups

3 Box Jumps 30/24

4 Hang Squat Snatch 115/75

5 Bar Facing Burpees

6 Push Press 115/75

7 Pistols (alternating)

8 Toes to Bar

9 Wall Balls 20/14

10 C2B Pull ups

11 HSPU

12 Front Squats 225/150

35 Min Cap

12.19.19

swod: 8 min emom: 3 power snatches 

 

wod: every 2 min for 10 rounds 

5 power snatches 95/65

10 OH squats 

20 speed skaters 

in remaining time: 

odd rounds: MAX push ups on dbs

even rounds: MAX sit ups w/dbs 

 

cool down: advent calender 

100 burpees 

12.18.19

SWOD: 9 min EMOM  5 Deadlifts

WOD: 14 min AMRAP

9 Deadlifts 225/155

18 T2B

81 Double Unders

Cool Down: 90 sec plank

12.17.19

Warm Up: 4 min

50-40-30  Single, Double Triple Under

WOD: 24 min ARMAP

*Alternate every 3 min

A. 14 DB Snatch 50/35

7 Over Under

14 Wall Balls

7 Over Unders

B. Row Cal

Cool Down: Partner Plank Wall Ball Toss

 

12.16.19

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