“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 READINGFor Time: 400m Run then 21-15-9-21 Wall Balls Pull Ups Ring Dips Post time to whiteboard
CONTINUE READINGS1: Push Jerk 3-3-3-3 S2: Push Jerk EMOM for 8 mins perform 3 reps @ 80% Complete as many reps as possible in 12 minutes of: 12 Hang Power Snatch 50/30 20 Wall Balls 60 Double Unders Post load and rounds to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 15 Wall Balls 10 Toes to Bar 15 Kettlebell Swings 24/16 250 Double Unders Post rounds to comments.
CONTINUE READING“Kelly” Complete 5 rounds for time of: Run 400 meters 30 Box Jumps 30 Wall Balls Post time to whiteboard
CONTINUE READINGPartner WOD Complete as many reps as possible in 16 minutes of: 30 Burpee Box Jumps 60 Wall Balls 90 Double Unders Post total reps to comments.
CONTINUE READINGComplete 3 rounds for time of: 300m Run 21 Wall Balls 15 Push Ups 9 Deadlifts 140/90 21 Wall Balls Post time to whiteboard
CONTINUE READINGS1: Deadlift 5-5-5 @ 75% S2: Deadlift EMOM for 8 minutes complete 3 reps at 75% Complete as many reps as possible in 10 minutes of: 30 Wall Balls 20 Push Ups 10 Ring Dips Post load and and total reps to whiteboard
CONTINUE READINGS1 & S2: Overhead Squat 18 minutes to find a 1RM For Time: 30 Wall Balls 20 Sumo Deadlift High Pulls 50/30 20 Slapping Push Ups 20 Toes to Bar 20 Slapping Push Ups 20 Sumo Deadlift High Pull 50/30 30 Wall Balls Post load and time to whiteboard
CONTINUE READINGS1: & S2: Push Jerk 18 minutes to find a 1RM Complete as many reps as possible in 9 minutes of: 5 Muscle Ups 25 Wall Balls then 1 min x ME Burpees 1 min x ME Kettlebell Swings 32/24 1 min x ME Burpees Post load and total reps to whiteboard
CONTINUE READING