Friday December 27, 2019
Strength (18:00): Press – 3X5 WOD (15:00): 4X15 dumbbell snatch (50/35)15 chest to bar pull ups
Thursday December 26, 2019
Strength (18:00): Back squat – 3X5 WOD (15:00): 15-12-9Calorie rowSquat clean (95/65)Calorie rowPush press (95/65)
Wednesday December 25, 2019
The 12 days of Christmas V2 WOD: 1 Squat clean thruster (95/65)2 Overhead squats (95/65)3 Power snatch (95/65)4 toes to bar5 wall balls (20/14)6 pull ups7 V ups8 lunges (4 per side)9 Deadlifts (95/65)10 one legged squats (5 per side)11 Burpee box jumps (24/20)12 handstand push ups
Tuesday December 24, 2019
The 12 days of Christmas V3 WOD: 1 Burpee2 Power clean (95/65)3 Push press (95/65)4 Pull up5 wall ball (20/14)6 toes to bar7 Double under8 Sit up9 Box jump (24/20)10 Kettlebell swing (53/35)11 Thruster (95/65)12 Power snatch (95/65)
Monday December 23, 2019
Strength (25:00): Find a 1RM front squat WOD (14:00): 12 minute AMRAPRun 200 mMax rep unbroken push ups50 lunge steps**record # of push ups