WOD Dec. 20th
Warm-Up
Strength Component: 5,5,3,3,1,1 Deadlift
Wod:
30 burpees immediately followed by:
3 Rounds for time
15 Box Jumps 24/18
10 KB Swings 80/70/53/35#
5 Chest to Bar Pull ups
Core: 40 GHD Sit Ups
WOD Dec. 19th
Warm Up
Strength Component:5×5 Snatch Balance
Wod: 2 Rounds for time
20 Burpee Ball slams 20/15
20 Sit ups
20 Jumping Squats 45# barbell
20 Ring Body Rows
20 Push Ups
20 Cal on Rower
Core: 3 x max time Static leg lift 6″ off ground
Dec. 18th WOD
Gold Medal Dodgeball Team "In the Face!"
Warm Up
Strength Component: 5,5,3,3,1,1 Bench Press
Wod:
Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps
135 pound Push Jerk x 6 reps
Core: 50 toes to bar
WOD Dec. 17th
Warm Up
Strength Component: 5×5 Weighted Pull up
Wod:
30 Box Jump 24/18 immediately followed by:
3 rounds for time
10 Back Squat 185/135#
20 push ups (games standard)
10 KB swings 70/53/35#
20 Double Unders
Core: 100 Ab mat sit ups
WOD Dec. 16th
Warm Up
Strength Component: 5×5 Snatch balance
Wod:
50 walking lunge with plate overhead 45/25
Row 200m
40 Push ups
Row 200m
30 air Squats
Row 200m
20 Ring Dips
Row 200m
10 Pistols (5 each leg)
Row 200m
Core: 40 GHD sit ups
WOD Dec. 15th
Warm up:
500m row, leg swing front to back and side to side 10 each way each leg, 10 toe touches, 10 shoulder dislocates, 3 min Squat hold
Wod: “12 Days of Christmas”
1 Deadlift 75% of 1RM
2 HSPU, 1 Deadlift 75% of 1RM
3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
4 Kettlebell Swings 70/53/35#, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
6 Box Jumps, 5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
7 DB Thrusters 35/20#, 6 box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift
8 Sit-ups, 7 DB Thrusters, 6 box jumps, 5 push ups, 4 KB Swings, 3 pull ups, 2 HSPU, 1 Deadlift
9 DB Push Press 40/25#, 8 Sit ups, 7 DB Thrusters, 6 box jumps, 5 push ups, 4 KB Swings, 3 pull ups, 2 HSPU, 1 Deadlift
10 Wall Balls 20/16#, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift
11 Double Unders, 10 Wall Balls, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift
12 Burpess, 11 Double Unders, 10 Wall Balls, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift
WOD Dec 14th
Warm-up
Strength Component: 5×5 Squat Clean
5 rounds for time
10 Ball Slams 20/15#
20 Back Extensions
30 Front Squats 45lb bar
Core: 3 sets max time L-sit
Dec. 13th WOD
Warm Up
Strength Component: 3 sets max ring dips (rest 2 min Between sets)
WOD:
2 min max reps of push-ups
rest 1 min
2 min max reps of Ground to Overhead 95/75#
rest 1 min
2 min max reps of pull-ups
rest 1 min
2 min max reps of deadlift 185/115#
rest 1 min
2 min max reps of air squats
Core: 100 ab mat sit ups
WOD Dec. 12th
Warm Up
Strength Component: 5,5,3,3,1,1 OHS
WOD:“Whitten“
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
or
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Core: 60 GHD Sit-up
This is the Hero workout from the mainsite. I know it looks hard but try and push through it in Cpt. Whitten’s honor.
WOD Dec. 11th
Warm-up
Strength Component: 5,5,3,3,1,1 Shoulder Press
WOD: 2 Rounds for time
6 Pistols (3 each leg)
12 Chest to Bar Pull-ups
12 Deadlift 255/135#
6 Clean & Jerk 115/75#
Followed by 4 min AMRAP:
5 burpee ball slams 20/15#
10 Double Unders
Core: 50 Knees to Elbows