Tuesday Wod 12.26.17

Levels 1 and 2 Establish a 1RM Back Squat Then 7 Minutes AMRAP 10 Thrusters 95/65# 10 Pull-ups Optional Work 3 Sets Pallof Press x 5 (5 Seconds Hold at End Range/Rep) 3 Sets Tall Kneeling Band Press x 5 (5 Seconds Hold at End Range/Rep)

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Saturday Wod 12.23.17

Level 1 In Partners For Time 80 Burpee Box Jump Overs 24/20” 80 Deadlifts 205/135# 80 Calorie Assault Bike 80 Calorie Row Level 2 100 Burpee Box Jump Overs 24/20” 100 Deadlifts 245/165# 100 Calorie Assault Bike 100 Calorie Row

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Friday Wod 12.22.17

Level 1 “12 Days of Christmas” 1 – 200 Meter Run 2 – Front Squats 155/105# 3 – Ring Dips 4 – Toes To Bar 5 – DB Thrusters 30/20# 6 – Box Jump Overs 24/20” 7 – Burpees (Target) 8 – Wall Ball Shots 20/14# 9 – Kettlebell Swings 53/35# 10 – DB Push […]

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Thursday Wod 12.21.17

Establish a 1RM Bench Press Then Level 1 10 Rounds For Time 2 Strict Pull-ups 2 Ring Dips 4 Handstand Pushups 8 Kettlebell Swings 53/35# Level 2 10 Rounds For Time 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings 70/53#

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Wednesday Wod 12.20.17

Establish a Max Set Double Unders For Time 500 Meter Row Time Trial Rest Enough To Recover Then 9 Minutes AMRAP 10 Front Rack Reverse Alternating Lunges 10 Toes To Bar Level 1 – 135/95# Level 2 – 165/110# Optional Work 2 Sets 1 Minute Reverse Snow Angel 1 Minute Rest 3 Sets 100′ Suitcase […]

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Tuesday Wod 12.19.17

Levels 1 and 2 Establish a 1 Rep Max Weighted Pull-up Then “Isabel” For Time 30 Snatches 135/95# Optional Work 3 Sets Pallof Press x 5 (5 Seconds Hold at End Range/Rep) 3 Sets Single Arm Strict Press x 5 Perform These With Dumbells

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Monday Wod 12.18.17

Levels 1 and 2 Establish a 1RM Snatch Then Establish a 1RM Clean and Jerk Your Score = Combined Total Pounds Achieved Optional Work 2 Rounds For Time 40 Wall Ball Shots 20/14# 40 Calories Ski Erg

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