Workout of the Day (WOD)
Monday 12/15
Bench Press
4 sets
8 Bench Press
Clark Griswold
3 Sets for Time:
10 Hand Release Push Ups
24/20 Calorie Bike
15 Dumbbell Push Press (50/35's)
-Rest 1 min between sets-
Tuesday 12/16
25,000 Twinkle Lights!
In 8 minutes, complete 3 rounds of:
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-note and record time when finished, then rest until the 8 min mark-
then,
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)
Wednesday 12/17
Cousin Eddie’s RV
2-2-2-3 min AMRAP
75 Double Unders
Max Squat Cleans in the time remaining (135/95)
-rest 1:00 between AMRAPs-
* Go until you get 40 squat cleans or hit the cap
Thursday 12/18
Hap-Hap-Happiest Christmas
7 Rounds for time:
200m Run
15 GHDs (or V-Ups)
50ft Walking Lunge
Friday 12/19
Snatch
5 sets
1 Snatch (@70-75%)
Squirrel’s Gone
21-15-9 reps
Power Snatch (115/85)
Burpee Over Bar
Saturday 12/20
12 Days of Christmas
1 Rope Climbs (Or 3 Strict Pull Ups)
2 Squat Clean (135/95)
3 Chest To Bar Pull-Ups
4 Burpees
5 Deadlifts (135/95)
6 Pull Ups
7 V-Ups
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 Back Rack Lunges (135/95)
11 Handstand Push Ups
12 Thrusters (135/95)