12/19/22

WOD

10 minutes to work up to a:
Heavy 5RM Push Jerk

7 rounds for time of:
7 Push Jerk, 155/105-lbs.
7 Chest to Bar Pull-ups
7 Burpees

12/18/22

WOD

Rest Day

12/17/22

WOD

"Rahoi"
12 minute AMRAP of:
12 Box Jumps, 24"/20"
9 Thrusters, 95/65-lbs.
6 Bar-facing Burpees

- Rest 6 minutes -

12 minute AMRAP of:
12 Calorie Row
9 Single DB Thrusters, 50/35-lbs.
6 Burpees over the DBs

12/16/22

WOD

Every 2:30 for 7 sets:
Deadlift, 7 reps

Accessory x 5
Chin-up x 4-8 reps
Parallette Push-up x 8-12 reps
Farmer's Carry x 200'

12/15/22

WOD

25 minute AMRAP of:
200 Calorie Buy-in (w/partner)
35 Wall-balls, 20/14-lbs.
50 Sit-ups

*buy-in is with a partner the rest is individual!

12/14/22

WOD

Every 6:00 for 5 sets:
3 Rope Climbs
6 Ring Muscle-ups
12 Toes-to-Bar
15 Kettlebell Swings, 70/53-lbs.

12/13/22

WOD

EMOTM for 12 minutes:
Squat Snatch, 1-3 reps

12 minute AMRAP of:
9 Double DB Snatch, 40/25-lbs.
6 Box Jump Over, 24"/20"
3 Burpee Box Jump Overs

12/12/22

WOD

“CFT Test”

For Max Reps:
3:00 Max Double-unders
Rest 3:00
3:00 Max Pull-ups
Rest 3:00
3:00 Max Alternating Pistols

12/11/22

WOD

Rest Day

12/10/22

WOD

"Bradshaw" w/partner
20 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

*you do a round, then partner does a round.