Gray Manor: 6035 NW Burgundy Drive

WOD: 12/20/19

Sumo Deadlift 5-5-5-5-5 reps

Push Press 5-5-5-5-5 reps

WOD: 12/19/19

“Blitzen”
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups, 30”/24”

WOD: 12/18/19

“Donner”
5 rounds for time of:
50 Double-unders
25 Kettlebell Swings, 53/35-lbs.
1 minute Handstand Hold

WOD: 12/17/19

Back Squat 5-5-5 reps

Front Squat 5-5-5 reps

“Cupid”
21 -15-9 reps for time of:
Medicine Ball Clean, 20/14-lbs.
Wall-ball, 20/14-lbs.
Burpees

WOD: 12/16/19

“Comet”
3 rounds Each for time of:
300m Run
3 Bar Muscle-ups
6 DB Man Makers, 50/35-lbs.
3 Bar Muscle-ups
18 Calorie Row

*Rest as needed between rounds

WOD: 12/15/19

Partner Murph

For time, with a partner:
Run 1 mile
100 Strict Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

*share reps as needed.

*Row/Ski 2000m or Bike 5000m instead of run.

WOD: 12/14/19

Sophie B.

26 minute AMRAP of:
6 Push Press, 135/95-lbs.
12 Kettlebell Swings, 53/35-lbs.
18 Wall-balls, 20/14-lbs.

Today’s WOD is in honor of the beloved Box Dog, Sophie B.

She was so big, so fluffy, and so fun! We will all miss her dearly!

WOD: 12/13/19

Sumo Deadlift 8-8-6-6-4-4 reps

Rope Climb Practice

WOD: 12/12/19

“Vixen”
2 rounds Each for Time of:
80 Calorie Row
40 Dumbbell Snatch, 60/40-lbs.
20 Ring Dips

*Rest as needed between rounds.

WOD: 12/11/19

Complex:
Squat Snatch + 2 Overhead Squats

“Prancer”
9 minute AMRAP of:
3 Overhead Squats
3 Burpees over the bar

*+3 reps each round.