Wednesday
On the 5th day of Christmas my true love said to me…. 5 burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD For time: 10,8,6,4,2 reps of Hang Squat Cleans 135/95lb 50,40,30,20,10 reps of sit ups Post times to the Zen.
On the 5th day of Christmas my true love said to me…. 5 burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD For time: 10,8,6,4,2 reps of Hang Squat Cleans 135/95lb 50,40,30,20,10 reps of sit ups Post times to the Zen.
WOD Grab a partner and do the following: Five rounds of 3 minute round of max reps and weight of Overhead Squat Burpee Rest 1 minute Rules: 1 person will be squatting and the other will be doing burpees. The score will be the total weight lifted and total reps of burpees. For example: 95lb
On the Third day of Christmas my true love gave to me: 3 Box Jumps 2 Wall climbs 1 Power Clean WOD Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of toes-to-bars Rest 30 seconds 30 seconds of push ups Rest 30 seconds 30 seconds of
On the Second Day Of Christmas my true love gave to me: 2 Wall Climbs 1 Power Clean WOD AMRAP 20 minutes 4 Wall Climbs 8 Toes to Bar 16 Wall Balls 20/14lb Post scores to the Zen.
12 Days of Christmas begins today! On the first day of Christmas my true love gave to me: 1 Power Clean. EMOM For 21 minutes, First minute: Front Squat 3 reps @80 Second Minute: Ring Dips 5-7 reps Third Minute: V-Ups 10-15 reps Post loads and total reps of dips and V-ups to the Zen.
WOD 5 rounds for reps of: 1 minute of 75/55-lb. sumo deadlift high pulls 1 minute of 75/55-lb push presses 1 minute of Box Jumps 24/20″ Rest 1 minute of rest Post scores to the Zen.
Weightlifting: Squat Clean: 5 sets of 3 reps between 80-86% of your 1 rep max. Back Squat: 5 sets of 3 reps at 83% Conditioning: 3 rounds of: L-Sit 20 Seconds 3-5 reps of Inverted Hangs to lower on rings 7-12 reps Mountain Climbers on rings
WOD 3 Rounds for time of: 21 Burpees 21 Kettlebell Swings 55/35lb 21 Pull ups Post times to the Zen.