WOD
Saturday 181222
12 Days of Christmas WOD
1 Snatch 155#(105#)
2 Muscle Up
3 Front Squats 155#(105#)
4 Box Jumps 24"(20")
5 Hang Power Cleans 155#(105#)
6 Chest to Bar Pull-ups
7...
Friday 181221
Every 2 minutes x 7 rounds:
Power clean + clean + split jerk
Then, 3 rounds for time:
200m DB farmer carry, 50#(35#)
20 Hand release...
Thursday 181220
As many rounds and reps as possible in 24 minutes of:
800m Run
40 Box jumps, 24"(20")
4 Rope climbs
Post rounds and reps to...
Tuesday 181218
3 Rounds for time:
500 Meter row
20 GHD sit-ups
10 Ring dips
Rest 5 minutes
Then, for time:
1,000 Meter row
20 Toes to bar
20 Ring dips
Post...
Monday 181217
Every 2 minutes x 5 rounds:
Clean pull + power clean + clean
Then, as many rounds and reps as possible in 7 minutes of:
30 Double...
Sunday 181216
"JT"
21-15-9 reps for time:
Handstand push-up
Ring dip
Push-up
Post times to comments and BTWB
Saturday 181215
2 Rounds for time:
10 Chest to bar pull-ups
200 Meter run
15 Clean & jerk, 135#(95#)
200 Meter run
10 Bar muscle-up
200 Meter run
Post time to BTWB
Tonight at...
Thursday 181213
For time:
30' DB overhead walking lunge, 40#(25#)
30 Toes to bar
30 Ab-mat sit-up
30 Calorie row
30 Ab-mat sit-up
30 Toes to bar
30' DB overhaed walking lunge, 40#(25#)
Post...
Tuesday 181211
7 Rounds for reps:
1 Minute row for max calories
1 Minute max burpees over rower
1 Minute rest
Pre WOD
Handstand push up skill work
Post reps to BTWB
Monday 181210
Every 2 minutes x 5 rounds:
Snatch deadlift + hang snatch + snatch balance
Then, 3 rounds for time:
50 Double unders
15 Hang power snatch, 115#(75#)
Post loads...