WOD

Christmas Eve


Holiday Hours Dec 24th 8:30 and 9:30 only Dec 25th Closed Dec 26th Business as usual Dec 31st 5:30, 8:30 &. 9:30 Jan 1st Closed 12 Days of Christmas 1 Power Snatch 135/95 2 Bar MU 3 Squats Cleans 135/95 4 T2B 5 Burpees 6 Pull-ups 7 Wall Balls 20/14 8 Push-ups 9 S2OH 135/95 10 Alt. DB Snatch 50/35 11 Box Jumps 24/20 12 Ounce Beer or 12 150’ Shuttle Runs

Sunday


Sunday Endurance 10 Rounds 250 m row 10 Air Squats 150’ Farmers Carry 70/53 10 sit-ups 150’ suitcase Carry 70/53 (75L/75R) 9:30 5 Rounds for Time 250m Row 150’ Farmers Carry 70/53 25 sit-ups

Friday


Friday Strength Romanian Deadlift 3x6-8 Conditioning Gingerbread man 10-20-30-40-50 Double-unders *8 Push Press 135/95 8 Ring Dips After each set of DU Accessory SL Box Squat 3x5e leg Static Lunge Hold 3x:30-:45

Thursday


Thursday Conditioning: Burn Track Teams of 2 5 Rounds 1:00 Max Bike for calories 1:00 Max Burpee 1:00 Max Sit-ups 1:00 Max Calorie Row *Score is total repetitions at each station Banded Good Morning 2x30 Banded Bicep Curls 3x15

Wednesday


Wednesday Strength Overhead Squat 5x5 Conditioning Sticks and Stones 2 Rounds For Time 25 Wall-balls 20/14 20 Goblet Squats 70/53 15 Russian KBS 70/53 10 Stone to Shoulder AHAP 5 Bar Muscle Ups/8c2b/10pull-ups Accessory GHD Back Extension 3x10-15 Hip thrusts 3x10-15

Tuesday


Tuesday Skill Work 4x20 Calorie Row Conditioning Snails Tale AMRAP 15 7 T2B 250m Row 15 Power Snatch 75/55 250m Row 7 T2B 250m Row Core 5x20 Sit-ups *partner holds plank while you work

Monday


Monday Strength Strict Pronated Pull-Ups 5x6-7 Conditioning Dino 4 Rounds for Time 8 Hang Squat Clean + Front squat 8 Burpee Box Jump Overs 24/20 *Barbell weight 115/85, 135/95, 155/105, 185/135 Accessory SL DB RDL 3x6e leg Bicep DB Curl and Press 3x10

Sunday


Endurance Vinny V 300 Double unders 200 Air squats 175 Sit-ups 150 KBS (53/35) 100 Burpee 75 Push-up 9:30 Lilly P 4 RFT: 50 Double unders 40 AIr squats 30 Push-ups

Friday


Friday Strength Farmers carry 4x150’ Handstand hold 4x:30-:45 Conditioning Pinhead Larry AMRAP 4 5 Toes to Bar 5 RKBS 70/53 -3 minute rest AMRAP 4 Max RKBS 70/53 -3 minute rest AMRAP 4 10 Wallballs 20/14 1 Rope climb Accessory GHD supinated hold 3x:30

Thursday


Thursday Battle Troll Teams of 2 AMRAP 25 2x100’ Sled Pull 135/90 2x150’ Sled Drag 135/90 20/16 Calorie Row 30 MB Squat Cleans 20/14 *Sled Pull is in reverse

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