December 2019

On the 6th day of Christmas my true love gave to me: 6 Lunges 5 Burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD 20 minute AMRAP 4 Strict Pull ups 8 Dumbbell bench press (shoulder blades on med ball) 50/35lb 12 One legged Squats alternating Post rounds completed to […]

Naughty or Nice! For time of: 15-12-9 Power Snatches 95/65 (75/55) 30 double unders (60 singles) Thrusters 95/65 (75/55) 30 double unders (60 singles) Bring a gift get a lift!

WOD: You will have 12 minutes to either accumulate a handstand hold for as long as possible, OR walk on your hands for as far as possible Then: You will have 12 Minutes to accumulate as much time of a good L-sit. Then work on Scales and do 5 sets of push ups at 35%

WOD On the 3rd day of Christmas my true love gave to me 3 Box Jumps 2 Wall Climbs 1 Power Clean AMRAP in 17 minutes: 3 Bar Muscle Ups 6 Dumbbell Power Clean 50/35lb (a pair of dumbbells) 18 Push press wall-ball shots 20/14lb and 12/10’ targets* *exactly what it sounds like, a ‘wall

Weigthlifting: Snatch 5×2 (pick a load, moderately heavy, and stay with all 5 sets) Snatch Pull 3×3 @ 100% of 1 rep snatch Front Squat 3×3 (pick a load, moderately heavy, and stay with all 3 sets) Conditioning: Push ups 5 sets @ 35% of max. 3 rounds of Bumper raises 10 reps Reverse Hypers

WOD For time complete the Chipper. 50 Burpee Pull Ups (6” above reach) 50 Burpee box jumps 24/20” Rx burpees must have both feet moving back and forth together. Then: Practice 20 minutes of SLIPS. post times to the Zen.

WOD 36-30-24-18-12-6 rep rounds of: Alternating Dumbbell power snatches 50/35lb Wall Balls Post times to the Zen.

7 Rounds NOT for time: 1 Snatch Balance 3 Overhead squats Do the overhead squats in succession to the snatch balance. 20 minutes of SLIPS Post loads to the whiteboard and the Zen.

WOD Amrap in 20 Minutes 5 Strict toes to bar 10 Up downs 15 Roll up sit-ups* * laying on your back with straight legs on the ground and with hands overhead, sit up and reach forward and touch your feet while maintaining contact with heels on the ground. Post rounds completed to the Zen.

Weightlifting/WOD 3 rounds EACH for time: Row 500m 10 Front Squats (as heavy as you can) 15 STRICT Ring dips Rest….. Post total time and weight you used to the Zen.