5:30, 6:30, 7:30, 8:30 Classes ONLY!
9:30-12:00 Open Gym
E2MOM for 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
30 Double Unders
Max Effort 2k Row
This is Extra Credit. It will be post WOD if you want to tackle it.
5 Rounds For Time:
20/16 Row Cals
10 Shoulder To Overhead (135/95)
Warmup and hit 1 set of 20 as heavy as possible.
3 Rounds For Time:
20 KB Swings (53/35)
15 Goblet Squats
10 Front Rack KB Step Ups (24/20)
50ft Single Arm KB Carry (Switch At 25ft)
Rx: Can’t Put The KB Down During The 20-15-10 Sections.
Time Cap: 15 Mins
Josh’s Birthday Beatdown:
18 Min AMRAP:
12 Toes To Bar
29 Front Squats (95/65)
18ft Handstand Walk
12 Pullups
29 Snatches
18ft Handstand Walk
12 Bar Muscle Ups
29 Front Squats
18ft Handstand Walk
HSW = 3 Reps (1 Rep Per 6’ Mat)
For Time:
1 Min Wallsit
30 Goblet Squats (53/35)
1 Min Wallsit
Time Cap: 3:30
*Rx: Both wallsits unbroken.
4 Min AMRAP:
50 Wallballs (20/14)
Max Cleans, Full or Power (185/125)
Rest 2 Mins, Repeat AMRAP For 3 Total AMRAP
5 Singles @90% Of CJ Max
5 Rounds For Time:
40 Double Unders
30 Box Jump Overs (24/20)
20 Situps
10 Handstand Pushups
Time Cap: 16 Minutes
5 Singles @90%
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Time Cap: 15 Mins
21-15-9
Pullups
Box Jump Overs (24/20)
100ft Sled Push
6 Sets Of 2@80%
4 Rounds Each For Time:
50 Double Unders
8 Burpees Over Bar
4 Squat Cleans (185/135)
*2 Mins Rest Between Rounds
Time Cap Per Round: 3 Mins
*Please wear an ugly Christmas sweater if you have one. You don’t have to workout in it. 🙂
*I’ll bring printed copies of this workout for each one of you to have/use during the workout.
12 Days of Christmas WOD:
1 Wall Walk
2 Thrusters (115/75)
3 Toes To Bar
4 Front Squats (115/75)
5 Burpees Over Barbell
6 Wallballs (20/14)
7 Box Jump Overs (24/20)
8 Power Cleans (115/75)
9 Pullups
10 Walking Lunges
11 Handstand Pushups
12 Calories Row/Bike/Ski
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The WOD is designed to be completed just like the song.
Round 1: 1 Wall Walk
Round 2: 2 Thrusters + 1 Wall Walk
Round 3: 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 4: 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 5: 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 6: 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 7: 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 8: 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 9: 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 10: 10 Walking Lunges + 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters d + 1 Wall Walk
Round 11: 11 Handstand Pushups + 10 Walking Lunges + 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
Round 12: 12 Calories + 11 Handstand Pushups + 10 Walking Lunges + 9 Pullups + 8 Power Cleans + 7 Box Jump Overs + 6 Wallballs + 5 Burpees Over Barbell + 4 Front Squats + 3 Toes To Bar + 2 Thrusters + 1 Wall Walk
