WOD 12-30-20

 5 sets of- 

2 rds- 1 Press + 1 PP + 1 PJ 

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4 rds- 

20 KBS

12 pullups 

WOD 12-29-20

 1,000 m row

Then- 5 rds-

7 HPCL (155/105)

9 ring dips 

11 box jumps 

WOD 12-28-20

 EMOM x 10- 1 HPCL + 1 CL + 1 P.Jerk

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7 min ladder-

1-1, 2-2, 3-3.... 

Thruster 

T2B

WOD 12-23-20

 "12 Days of Christmas"

100 m run

2 DB CL & J

3 DL

4 WB 

5 Burpees 

6 push-ups

7 K2E

8 DB SN

9 KBS 

10 lunges 

11 air sq

12 C2B pull-ups 

5 BUR-R-PEES! 

WOD 12-22-20

 Split sq 3 x 12 (weighted if able)

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3 rds- 1:00 on/:30 off

1- DU

2- Wall climb (sub inch worm PU)

3- Sit-ups 

*rotate movements

WOD 12-21-20

 Dead bug hold- 3 sets- :30 on/:30 off

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8 min AMRAP-

200 m run (sub :45 out and back)

10 burpee to target 

WOD 12-18-20

 Tabata-

Push-up

Mtn. Climber

Air Sq.

Rus. Twist 

*count 1-1, 2-2... on climb and twist 

WOD 2-17-20

 5 rds- 

20/15 AAB cal

8 T2B

16 sit-ups 

WOD 12-16-20

 SN DL 5 x 3

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2 x 4:00 AMRAP-

4 PSN (95/65)

4 OHS 

8 jumping lunge 

*1:00 rest btw 

WOD 12-15-20

 EMOM x 20-

1- 30 sec cal row

2- 30 sec DU

3- 30 sec HPCL

4- 30 sec over bar burpee

WOD 12-14-20

 FSq 2-2-2-2-2

------------------------

3 rds- 

30 WB

15 pull-up 

WOD 12-10-20

 Floor Press 10-8-6-4-2

---------------------------------

A- Strict pull-up 3 x 10-15

B- banded tricep 3 x 20-30

C- plank shoulder tap 3 x 30

WOD 12-9-20

 SN DL 5 x 5

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40 DB SN

30 HRPU

20 DB SN 

10 HRPU

WOD 12-8-20

 EMOM x 18-

1- 15/12 cal AAB

2- 8 S2OH (135/95)

3- 15 weighted sit-up 

WOD 12-7-20

 5 sets- 2 FSq w/ 5 sec eccentric 

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9 min AMRAP- 

3 bar MU

6 Sq CL (185/135)

9 burpee over bar 

WOD 12-4-20

 Partner WOD-

80 synchro KBS

60 synchro sit-ups 

40 synchro WB 

20 synchro box jumps 

*20 synchro mtn climbers btw each movement 

WOD 12-3-20

 2k row for time 

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Skill/accessory work 

WOD 12-2-20

 EMOM x 10-  2 DL (work to heavy set)

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10-9-8-7-6-5-4-3-2-1 

PCL (115/75)

*2 wall climb btw each set