Wednesday

Dec 31, 2015

Pre WOD Press 5 X 5 Workout of the Day 12/23/2015 3 rounds for time 15 squat cleans (#135/#95) 60 double unders 15 ring dips


Thursday

Dec 31, 2015

Workout of the Day 12 Days of Christmas For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1....etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24"/20") 11 toes to bar 12 dumbbell snatches (#40/#25)


Monday

Dec 31, 2015

Pre WOD 5 rounds, not for time Bench Press 5 reps Back Extensions 10 reps Workout of the Day 12/28/2015 10 wall ball shots (#20/#14)(10'/9') 15 abmat situps 30 double unders


Thursday

Dec 31, 2015

Workout of the Day   Final WOD of 2015 2015 seconds as many rounds as possible (33:35) 20 calorie row 15 dumbell thrusters (#30/#20) 20 calorie row 15 burpees 20 calorie row 15 dumbbell skier swings