Friday, 1/3/20
WOD
For Time:
21 Strict Handstand Push Ups
90’ Dumbbell Walking Lunge (50#/35#)
15 Strict Handstand Push Ups
60’ Dumbbell Walking Lunge (50#/35#)
9 Strict Handstand Push Ups
30’ Dumbbell Walking Lunge (50#/35#)
*10 Minute Time Cap
Gymnastics Skill
8 Minute EMOM:
Odd: 50 Double Unders
Even: 50’ Handstand Walk or 3 Wall Walks
Thursday, 1/2/20
WOD
Every 2 Minutes for 20 Minutes:
10-9-8-7-6-5-4-3-2-1 Deadlift
*Start at 50% of 1rm and go up each set
Wednesday, 1/1/20
WOD
For Time:
2020m Row
60 Toes to Bar
40 Power Snatch (75#/55#)
20 Muscle Ups
Tuesday, 12/31/19
WOD
4 Rounds:
20 Dumbbell Hang Clean and Jerks (50#/35#)
19 Burpee Box Jump Overs (24”/20”)
Conditioning
1 Minute Max Calorie Bike
2 Minute Rest
1 Minute Max Calorie Bike
Monday, 12/30/19
Strength
3×2 Front Squat
WOD
9 Minute AMRAP:
21 Wall Balls (20#/14#)
15 Pull Ups
9 Front Squats (95#/65#)
Friday, 12/27/19
WOD
For Time:
100 Double Unders
20 Squat Cleans (115#/85#)
100 Double Unders
20 Squat Cleans (145#/105#)
100 Double Unders
20 Squat Cleans (175#/125#)
Thursday, 12/26/19
WOD
12 Minute AMRAP:
30 Walking Lunge Steps
15 Kettlebell Swings (53#/35#)
30 Push Ups
15 Kettlebell Swings (53#/35#)
Core Strength
4 Sets:
40 Second Plank Hold
20 Second Rest
Tuesday, 12/24/19
WOD
“12 Days of Christmas”
1 Bar Muscle Up
2 Thrusters (135#/95#)
3 Shoulder to Overhead (135#/95#)
4 Hang Power Cleans (135#/95#)
5 Deadlifts (135#/95#)
6 Bar Facing Burpees
7 Toes to Bar
8 Box Jumps (24”/20”)
9 Wall Balls (20#/14#)
10 Pull Ups
11 Handstand Push Ups
12 Calorie Bike
Monday, 12/23/19
Strength
3×4 Front Squat
WOD
For Time:
50 Dumbbell Snatch (50#/35#)
50/40 Calorie Row
25 Dumbbell Snatch (50#/35#)
25/20 Calorie Row
Friday, 12/20/19
WOD
For Time:
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead (135#/95#)
100’ DB Overhead Walking Lunge (50#/35#)