“12 Days of Christmas”
1 Muscle up 2 Jerks 3 Front Squats 4 Hang power cleans 5 Deadlifts 6 Burpees 7 TTB 8 BJ 9 Wall ball 10 pull-ups 11 HSPU 12 Pistols
“Happy trail? You mean disappointment trail”
Primer Wod: 10 min for quality 200 m run 5 OHS 95/65 10 TTB cycled Wod: 155/105-125/95-95/65 G*185/125 16 Minute Time Cap 500M Ski Erg 1 Round Heavy DT 155/105-185/125) 500M Row 1 Round Heavy DT (185/125) 50 Cals Assault Bike 1 Round Heavy DT (185/125) Into: STRETCH!!!!
“Armistice Day”
Wod: 3 rounds (50/35) 22 db snatch alternating 22 db squats (rack position) 22 Pushups 400 m run/row/ski (pace) Into: HEAVY TRIPLE DEADLIFT -Or- any lift.
“Ever heard of: 1 layer of dust is better than 5?”
Lift: wk 2 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 2rm snatch Lift 2: 5sx3rm back squat Wod: DT 10min cap 155/105-135/95-95/65 12 deadlifts 9 HPC 6 PJ Core: L-sit :30 sec x 3s
“How heavy your trash can is says a lot about you”
Office hours: Pull-up focus 5sx5r + 1 set x ME reps DB rows 3sx10-20r Wod: DT : 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)
“Suck it England. Except for you John, you’re cool”
For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) DBall toss (80/50 lb) Push Press or DB push press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in any […]
“Heros and beeros: Go”
Kalsu: For Time: 100 Thrusters (wt: Normal wt +5-10# G*135/95) 5 Burpees to start and at the top of every minute This is hard. That’s a good thing. Accept the challenge and Embrace the suck.
“Happy New Year”
Wod: Pick workout/lift Set new Pr. Start the year off right
“Its not procrastination, I just don’t want to do it”
For Time: “Bauer” 2 minute Elbow Plank 13 Burpees 18 Kettlebell Swings (50/35 lb) 31 Push-Ups 53 Goblet Squats (50/35 lb) 53 Burpees 31 Kettlebell Swings (50/35 lb) 18 Push-Ups 13 Goblet Squats (50/35 lb) 2 minute Wall Sit
“Dare”
Wod: Wood 5 Rounds For Time 400 meter Run / 500 m row 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute Rest
