|
Buy in:
50 Row 10 Run 25 Mountain climbers 25 GHD 10 Step Ups Strength: 75% X 5 Squat 85% X 5 95 X Max Met Con: 40-30-20-10 Situps Bak Extention Lateral Hops Wod 8 Min 25 Slam Balls 10 DB Press
1 Comment
Buy in"
50 squat jacks 2 stair runs 4 Rounds 15 dips- 15 Hip Thrusters 50 Squat Jacks 2 Stair runs 3 Rounds 10 Self row Feet Elevated 10 decline push ups wod 1 21-18-15-12-9-6-3 KB Swing Box Jumps Wall Ball With burpees in between sets Wod 2 21-15-9 DU Burpee Pullup Sit up with plate Wall walks Cash out- 100 Lunges 100 Sit up Buy In:
50 Meter Bar Carry 5 Sled Pulls/ 5 ire Flips 8 snatch and press 50 Meter MB Carry WOD 1- "Dirty 30" 30 Each Exercise Snatch Thrusters High Pull Sumo Dead Lift Clean and Jerk Halo Turkish Get Up Good Mornings Plyo Push Up WOD 2 20 Clean 20 Split Jerk Buy In:
AMRAP- 1 Min Each- Repeat 2 Rounds KB Swing Box Jumps Stairs Jumping Lunge WOD 1- 5 Rounds- Time 5 Pullups 10 Cousins 15 Arm Haulers 20 Butt Biters WOD 2- AMRAP- 10 Min 20 Bar Facing Burpees 200 meter run Cash Out: 2 Min- 30 DU- The rest time Deadlift 2 min- 30 DU- The rest Front squat 2 Min 30 DU- The Buy In:
4 X 400 Repeats (Row in Between) WOD 1: AMRAP- 20 Min 18 Box Jumps 15 Toes to Bar 12 Pullups WOD 2: 10 Rounds 7 Pull Ups 7 Ring Dips Cash Out: 250 ABS any way you want 12 Days of Christmas:) Have a wonderful Christmas!
1 HsPU/ push up 2 Box Jumps 3 Thrusters 4 Pullu ps 5 Burpees 6 Wall Balls 7 Toes to Bar 8 KB Swing 9 Double Unders 10 OH Lunges 11 Hang Power Cleans 12 Snatches "Ostacles can not crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind." ---Leonardo deVinci 1 Stair Run
2 Burpees 3 Row Boats 4 Push Ups 5 Squats 6 Mountain Climbers 7 Situps 8 Fire Hydrants 9 Squat Jacks 10 Y's 11 Kayaks 12 Donkey Kicks Wod- "Nasty Girls" 50 Squats 21 Pullups/dips/muscleups 10 hang power cleans Buy in:
2 Rounds 10 scott press 5 turkish 10 alternation bridge 10 pu WOD: 12 Days of Christmas Use DB 1 DB Man Maker 2 DB Thrusters 3 DB High Pulls 4 DB Goblet Squats 5 DB single arm swings 6 DB Front Squats 7 DB Cleans 8 DB Deadlift 9 DB Power Snatch from floor 10 DB Low Carry Squat 11 DB Push Press 12 DB Step Ups To be completed like the song 1 manmaker, 1 manmaker, 2 thrusters, 1 2 3; 1 2 3 4 ect all the way to 12 Cash Out: 25 Each Abs Bicycle leg aise russian twist v ups alternating leg lowering windshield wipers reverse crunch shotgun back extention decline sit up Buy In:
AMRAP in 8 Minutes- 10 handrelease push ups 10 KB Swings 10 Burpee 10 Pull ups WOD 1: 3 Rounds for time- 10 DB Hang Snatch RA 10 DB Hang Snatch LA 10 GHD 10 Toes to Bar WOD 2: 21-15-9 Cal row DB Push Press KB SDHP Medicine ball clean Wall Ball Cash Out: 60 contralateral situps "Real Difficulties can be overcome, it is only the imaginary ones that are unconquerable." Theodore Vail Buy In:
20 Jumping Jacks 5 Stairs 20 Lunges 10 Push Ups 10 Lea Frogs WOD 1: AMRAP in 15 Minutes 15 Box Jumps 20 SDLHP 10 Push Press in RH 10 Push Press in LH WOD 2: Brenton 5 Rounds for Time: Bear Crawl 100 feet Standing Broad Jump 100 feet Cash Out: 10-1 Wall ball Burpees "Failure is not fatal, but failure to change |
Archives
January 2021
Categories |
RSS Feed