Monday

Dec 31, 2018

Workout of the Day 2018 seconds as many rounds as possible 20 cal row 18 wall ball shots (#20/#14) 20 cal bike 18 sumo deadlift high pulls (#75/#55) 20 cal row 18 box jumps (#24"/20") 20 cal bike 18 push press  


Saturday

Dec 29, 2018

Workout of the Day For time with a partner 100 burpees, then... 3 rounds of 10 partner clapping pushups 20 synchro goblet squats 40 pullups (20 each while partner hangs from bar) then.. 100 burpees


Friday

Dec 28, 2018

Pre WOD Every minute on the minute for 10 minutes 1 power clean + hang squat clean Workout of the Day 14 minutes as many rounds as possible 7 thrusters (#95/#65) 7 pullups 28 double unders


Thursday

Dec 27, 2018

Workout of the Day 30 minutes as many rounds as possible 21/15 calorie row 18 weighted situps (#45/#25) 15/10 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 burpees


Christmas Eve

Dec 24, 2018

Workout of the Day "12 Days of Christmas" For time 1 rope climb 2 DL’s 275/185 3 Devils Press 50/35 4 burpees 5 C2B pullups 6 KB swings 32/24 7 WB shots 20/14 8 DB lunges 50 /35 9 pushups 10 BJ’s 24/20 11 T2B 12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etc


Friday

Dec 21, 2018

Pre WOD Every 2 minutes on the minute for 14 minutes 1 power snatch 1 hang squat snatch Workout of the Day 10 minutes as many rounds as possible 1 deadlift (#225/#155) 2 wall ball shots (#20/#14) 2 DL's 4 WB shots 3/6, 4/8, 5/10 etc.......


Thursday

Dec 20, 2018

Pre WOD Dumbell bench press 5 X 10 Workout of the Day 5 rounds 1:00 AMRAP DB snatch (#50/#35) 1:00 AMRAP box jumps (24"/20") 1:00 10 meter shuttle sprints 1:00 rest  


Wednesday

Dec 19, 2018

Pre WOD 5 rounds not for time 5 romanian deadlifts 15 V-ups Workout of the Day For time 50 calorie Assault bike 25 manmakers (#50/#35) 50 calorie row


Tuesday

Dec 18, 2018

Pre WOD Overhead squat 5 X 5 Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell swings (32kg/24kg) Toes to bar


Monday

Dec 17, 2018

Pre WOD Push/split jerk 5 X 3 Workout of the Day Every minute on the minute for 15 minutes 1st min: 4 muscle ups or 8 ring dips 2nd min: 6 burpee box jump overs 3rd min: 8 chest to bar pullups or 12 chin over bar pullups  


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