Sunday 12-24-17
Closed
Saturday 12-23-17
12 days of Christmas
1 SDLHP 75/55
2 thrusters 75/55
3 push press 75/55
4 power cleans 75/55
5 power snatches 75/55
6 kettle bell swings 53/35
7 pull-ups
8 knee-to-elbows
9 box jumps 24/20
10 double unders
11 burpees
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Friday 12-22-17
Warmup
50 Double-unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2000m row
2 min rest
1000m row
1 min rest
500m row
30 sec rest
250m row
…
Thursday 12-21-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest
Wod
10 thrusters 135/95
50 double-unders
8 thrusters 125/95
40 double-unders
6 thrusters 135/95
30 double-unders
4 thrusters 135/95
20 …
Wednesday 12-20-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
Tuesday 12-19-17
Warmup
500m row
3 rounds
10 deadlifts
10 squat cleans
10 push jerks
2 min rest
Wod
20 minutes AMRAP
9 Deadlifts 225/155
3 muscle-ups
9 squat cleans 135/95
Monday 12-18-17
Warmup
400m run
3 rounds
10 power snatch 45/35
10 shoulder presses 45/35
10 push jerks 45/35
2 min rest
Wod
5 rounds for time of:
15 left-arm dB snatches 50/35
15 right-arm db snatches 50/35
10 pull-ups
250-m …
Sunday 12-17-17
Open gym 2-3
Saturday 12-16-17
In teams of two, working one at a time, rest as needed between movements
5 minutes to complete max reps of:
-ground to over head 75/55
-calories rowed
-American KB swings 53/35
-back extensions
-deadlifts 185/135
Friday 12-15-17
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest
WOD
40 wall-ball shots 20/14
Run 1 mile
40 wall-ball shots 20/14