Dec 20th, 2017

Category: WOD
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THURSDAY 12/21/17

A.
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
B.
Five sets for max reps (of Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets

Dec 19th, 2017

Category: WOD
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WEDNESDAY 12/20/17

A.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets
B.
Three rounds for time of:
40 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups

Dec 18th, 2017

Category: WOD
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TUESDAY 12/19/17

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Burpees
30 seconds of Rest
90 seconds of Planks

Dec 17th, 2017

Category: WOD
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MONDAY 12/18/17

A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups

Dec 15th, 2017

Category: WOD
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SATURDAY 12/16/17

“THREE PEAT”
TEAMS OF 3
70 CAL ROW – 70 LATERAL BURPEES – 70 POWER SNATCHES (75/55)
60 CAL ROW – 60 LATERAL BURPEES – 60 POWER SNATCHES (95/65)
50 CAL ROW – 50 LATERAL BURPEES – 50 POWER SNATCHES (115/80)
40 CAL ROW – 40 LATERAL BURPEES – 40 POWER SNATCHES (135/95)
30 CAL ROW – 30 LATERAL BURPEES – MAX POWER SNATCHES (155/105)