For Time: 20 Burpee Plate Jumps 30 Pull Ups 15 Clean and Jerk 60/40 25 Box Jumps 30/24 15 Bar Muscle ups 25 Box Jumps 30/24 15 Clean and Jerk 60/40 30 Pull Ups 20 Burpee Plate Jumps Post time to whiteboard
CONTINUE READINGPush Jerk EMOM for 10 mins perform 3 reps Complete as many rounds as possible in 12 minutes of: 12 Hang Power Clean 60/40 12 Box Jumps 24/20 Post load and rounds to the whiteboard
CONTINUE READING“Partner Wod” Complete as many reps as possible in 20 minutes of: 9 Push Jerks 60/40 12 Box Jumps 15 Pull Ups Alternating movements with your partner, and each partner must complete the reps of the movement. Post total rounds to comments.
CONTINUE READINGFor Time: 25 Front Squats 70/50 50 Box Jumps 25 Power Cleans 70/50 50 Wall Balls 25 Shoulder to Overhead 70/50 50 Kettlebell Swings 24/16 15 Muscle Ups Post time to the whiteboard
CONTINUE READINGPartner WOD 5 mins ME Ground to Overhead 60/40 5 mins ME Box Jumps 30/24 5 mins ME Pull Ups 5 mins ME Partner Lateral Burpees Post total reps to comments.
CONTINUE READINGOverhead Squat 16 minutes to find a 2RM Open Wod 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead 52.5/35 10 Deadlift 52.5/35 15 Box Jumps 24/20 Post load and rounds to the whiteboard
CONTINUE READINGFor Time: 800m Run 30-20-10-5 Chest to Bar Pull Ups Box Jumps Note: 800m run is before each round Post time to the whiteboard
CONTINUE READINGClean 3-3-3-3 Complete as many rounds as possible in 12 minutes of: 7 Push Press 50/30 15 Box Jumps 20 Kettlebell Swings 24/16 Post load and rounds to the whiteboard
CONTINUE READINGBack Squat EMOM for 8 minutes complete 5 reps @ 70% Complete 3 x 5 minute rounds of: 3 Power Snatch 70/45 6 Box Jumps 24/20 9 Kettlebell Swings 24/16 Rest 1 minute between rounds Post load and rounds to whiteboard
CONTINUE READING“12 Days of Christmas” 1 Power Snatch 70/45 2 Muscle Ups 3 Lateral Burpees 4 Power Cleans 70/45 5 Handstand Push Ups 6 Chest to Bar Pull Ups 7 Wall Balls 8 Box Jumps 30/24 9 Toes to Bar 10 Pistols 11 Kettlebell Swings 32/24 12 Thrusters 70/45 Post time to the whiteboard.
CONTINUE READING