Daily Archives: December 20, 2015

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Post Christmas-“The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 55/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Christmas Day-Closed

Christmas Eve

WOD-Christmas Eve
12 Days of Christmas
1 Pull Up/Ring Row
2 Hang Cleans (135/95)
3 Sit Ups
4 Dead Lifts (135/95)
5 Burpees
6 Front Squats (135/95)
7 Toes to Bar/Knee Raises
8 Box Jumps (24/20)
9 Kettle Bell Swings (55/35)
10 10m Sprints
11 Push Jerk (135/95)
12 Calorie Row

Example
Round 1 = 1
Round 2 = 2, 1
Round 7= 7,6,5,4,3,2,1
Round 12= 12,11,10,9,8,7,6,5,4,3,2,1

12-23-15

Strength/Skill
Deadlifts/L-Sits

WOD-Tabata This
:20 Work :10 Rest
For a total of 8 rounds for each:
10m Sprint
Jumping Lunges
Sumo Deadlift High Pulls (95/65)
Sit Ups

12-22-15

Strength/Skill
Shoulder press/Turkish Get Up

WOD
Colby-5 Rounds
10 Handstand Push Ups
17 Power Snatch (75/55)
11 Chest to Bar Pull Ups

12-21-15

Strength/Skill
Front squats/Double Unders

WOD
400m Run
Then 5 Rounds
2 Wall Climb
4 Burpees over Bar
6 Clean & Jerks (135/95)

Finish with 400m run