S1 & S2: Front Squat 20 minutes to work up to a 3RM Complete as many rounds as possible in 10 minutes of: 100 Double Unders 50 Kettlebell Swings 24/16 (5 Burpee Penalty when KB is dropped or stops moving) Post load and rounds to whiteboard
CONTINUE READINGSkill: Agility Complete as many rounds as possible in 12 minutes of: 12 Ring Dips 15 Burpees 150m Sandbag Run Post load and rounds to whiteboard
CONTINUE READINGS1: & S2: Front Squat 20 minutes to find a 1RM Complete as many rounds as possible in 10 minutes of: 6 Hang Power Cleans 60/40 8 Burpees 10 Pull Ups Post load and rounds to whiteboard
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 3 Clean and Jerk 50/30 6 Thrusters 50/30 9 Burpees 12 Box Jumps 15 Kettlebell Swings 24/16 Post rounds to whiteboard.
CONTINUE READINGComplete as many rounds as possible in 16 minutes of: 150m Run 20 Sit Ups 10 Box Jumps 24/20 8 Burpees Post rounds to comments.
CONTINUE READINGSkill: Kipping and Butterfly Pull Ups Complete as many rounds as possible in 15 minutes of: Row 500m 30 Wall Balls 15 Burpees 10 Toes To Bar Post rounds to comments.
CONTINUE READING“12 Days of Christmas” Boss Style 1 Power Snatch 42.5/30 2 Sumo Deadlift High Pull 42.5/30 3 Burpees 4 Power Cleans 42.5/30 5 Toes-to-Bars 6 Push Ups 7 Pull Ups 8 Shoulder to Overhead 42.5/30 9 Box Jumps 10 Wall Balls 11 Kettlebell Swings 24/16 12 Thrusters 42.5/30 Post time to comments.
CONTINUE READING