Thursday, Dec. 12, 2019

For Time:

  • 800m Run
  • 30 GHD Sit-Ups
  • 21 Deadlift (135lbs./185lbs.)
  • 400m Run
  • 20 GHD Sit-Ups
  • 15 Deadlift (135lbs./185lbs.)
  • 200m Run
  • 10 GHD Sit-Ups
  • 9 Deadlift (135lbs./185lbs.)

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Wednesday, Dec. 11, 2019

Weight Vest Wednesday

5 Rounds:

  • 45 Flutter Kicks (L=1, R=2)
  • 30 Step-Ups (L=1, R=2; Up/Down on same leg)
  • 15 Push-Ups
  • Odd rounds with vest. Even rounds without vest.

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Tuesday, Dec. 10, 2019

4 Four minute Rounds:

  • Minute 1: 8 Prisoner Get-Ups
  • Mintue 2: 12 Kettlebell Swings (35lbs./52lbs.)
  • Minute 3: Max. Calorie Row
  • Minute 4: Rest

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Monday, Dec. 9, 2019

10!

  • Evens: Back Squat
  • Odds: Dumbbell Shoulder-to-Overhead
  • Back Squat starts at 95lbs/135lbs. and increases 10lbs./15lbs. each round.
  • Weights start at 15lbs./20lbs. and increases each round.

 

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Saturday WOD

Partner Up:

Card game, with a twist, start with a 400m run and every 13 cards you will run as a team 400,

Diamonds: sit ups, feet on a box

Diamonds: Slam ball squat thrust (slam the ball and do a squat thrust on it, repeat)

Clubs: Mule kicks on the wall

Spades: Renegade rows with a push up

(Jokers do not count in the 13 cards)

Red Joker: 50 body weight rows, feet on a box (per team)

Black Joker: 50 total Med ball cleans with a throw (one person does a clean, partner squats, and then catches the thrown ball, switch)

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Friday, Dec. 6, 2019

7 Rounds:

  • 21 Double-Unders
  • 14 Wallball (14lbs./20lbs.)
  • 7 Kettlebell Swings (52lbs./70lbs.)

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Wednesday, Dec. 4, 2019

Weight Vest Wednesday

30-25-20-15-10-5

  • GHD Sit-Ups
  • Hip Extension
  • Knees-to-Elbows
  • Sumo Deadlift (65lbs./95lbs.)
  • Even numbered Rounds w/o vest.
  • Odd numbered Rounds w/vest.

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Tuesday, Dec. 3, 2019

For Time:

  • 500m Row
  • 50 Jumping Jacks
  • 5 Wall Walk
  • 400m Row
  • 40 Jumping Jacks
  • 4 Wall Walk
  • 300m Row
  • 30 Jumping Jacks
  • 3 Wall Walk
  • 200m Row
  • 20 Jumping Jacks
  • 2 Wall Walk
  • 100m Row
  • 10 Jumping Jacks
  • 1 Wall Walk

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Monday, Dec. 2, 2019

AMRAP 15 minutes:

  • 3 Strict Pull-Ups
  • 6 Ring Push-Ups
  • 9 Overhead Squats to Ball (PVC)
  • 1 Clean & Jerk (95lbs./135lbs.)

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