“12 Days of Christmas WOD”
1 50m Sprint
2 Snatches
3 Wall Balls
4 Hang Squat Cleans
5 Bar Burpees
6 Squat Jumps
7 Box Jumps
8 Kettlebell Swings
9 Toes to Bar
10 Thrusters
11 Situps
12 Pistols (each leg)
RX 95/65, 20/14, 2/1.5, 24/20
Adv 80/55, 16/10, 1.5/1, 20/20
Bgr 65/45, 14/10, 1/25#, 20/20
1 Turf Sprint…1 Turf Sprint + 2 Snatches…1 Turf Sprint + 2 Snatches + 3 Wallballs…etc,
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
8,9 and 10am classes today!! Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…
Warm up: 2 RDs 10 Squats 10 KBS 10 BB Push Press 5 BB Split Jerk E2MOM for 20 min (10 sets) 2 Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk build to heavy complex For time: 100 Walking Lunge 80 Hollow Rock 60 DB Snatch 50/35 40 T2B…
Strength 15 Min EMOM- 0-4 min 1 Snatch 65-75% of 1 RM 4-8 min 1 Snatch 75-85% of 1 RM 8-15 min 1 Snatch 85+% of 1 RM WOD Buy-in 100 D/U then.. 6RFT: 3 Power Clean 155/105 6 shoulder to overhead 10 walking lunge (front or back rack) * Barbell work must be unbroken….