NEW YEARS WITH THE GIRLS ANGIE’S HOUSE 20 Push Ups/20 Pull Ups/20 Sit Ups/20 Squats HELEN’S HOUSE Run 400m/21 KB Swing (24/16)/12 Pull Ups FRAN’S HOUSE 15 Thrusters (42.5/30) NANCY’S HOUSE Run 400m/ 15 OHS (42.5/30) GRACE or ISOBEL’S HOUSE 30 Ground to Overhead (42.5/30) KELLY’s HOUSE Run 400m/ 30 Box Jumps (60/50)/30 Wall Balls…
GYMNASTICS: 10 mins to Practice Any Bar Movement –Pull-Up / TTB / Bar Muscle-Up WOD: Box Jump Overs (60/50) Sit-Ups 10-20-30-40-50 reps For time FINISHER: EVERY 1:30 x 5 SETS 150m Shuttle Run Perform (3) 50m Shuttle Runs. Rest in time remaining
STRENGTH: 15 mins to build 4×3 Hang Power Snatch (build to above wod weight) WOD 15 min AMRAP Run 100m 9 Burpees Over the Bar 3 Hang Power Snatch (60/40) Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
WOD: Cal Row DB Sumo Deadlift (22.5/15) Wall Balls (9/6) Alt DB Snatch (22.5/15) -Rest 1:00 b/t Sets- 5 Rounds Max Effort
9 YEARS IN A ROW!!!! Today is the day for our infamous 12 Days of Christmas WOD!! 12 DAYS of CHRISTMAS WOD BODYWEIGHT …
STRENGTH: 15 mins to build to a HEAVY 5 rep Push Press WOD: ON A 2:30 RUNNING CLOCK 8 Strict Press (42.5/30) 10 Push Press Max Double Unders in Remaining Time 5 Rounds Rest :30 between rounds HIIT & RUN E2:30M for 4 sets Run 200m 12 Alt DB snatch (15/10) Max Burpee over DB…
SKILL: E2 mins FOR QUALITY x 5 SETS 2-4 Strict Chest to Bar Pull-Ups+ 2-4 Kipping Chest to Bar Pull-Ups OR: 1-3 Kipping Hips to Bar + 1-3 Bar Muscle Ups WOD: 20/15 Cal Bike (Row) 10 Chest to Bar Pull-Ups 20 DBL DB Suitcase Lunge (22.5/15) 10 Chest to Bar Pull-Ups 18 min AMRAP…
Strength: 15 mins to build to a HEAVY 5 rep Power Clean HERO WOD: “DT” 12 Deadlifts (70/50) 9 Hang Power Cleans 6 Push Jerks 5 rounds for time HIIT & RUN 40 WallBalls (9/6) 30 Burpees 20 Box Step-Up (60/50) 5 Wall climbs 1 km run 5 Wall Climbs 20 Box…
STRENGTH: STRICT PRESS 15 mins to find new 2RM Strict press WOD: 20 min EMOM Min 1 – :45 Max Push Press (50/35) Min 2 – :45 Max Cal Row Min 3 – :45 Max Double Unders MIn 4 – Rest HIIT & RUN – 20 min EMOM Min 1 – :45 Max DB Push…
WOD: 60 Air Squats 800m Run 60 Air Squats 60 DB Step-Up (22.5/15- 60/50) For time CORE FINISHER: 3 SETS FOR QUALITY 1:00 Flutter Kicks 1:00 DB Hollow Hold -Rest as Needed b/t Sets HIIT & RUN 600m Run 60 Mountain Climbers 60 Air Squats 60 DB Step-Up (22.5/15- 60/50) Rest 1 min 20 min…