WOD 12/22/16

WOD - Holiday Sampler Platter

For time (running clock):

5 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

4 Rounds:
8 Push press (95)
15 KB swings (50)

3 Rounds:
15 Box jumps (24)
15 Knees to elbows

2 Rounds:
20 Thrusters (45)
30 Sit-ups

1 Round:
50 Burpees

WOD 12/20/16

WOD: 12/20/16 - Row, row, row...

5 rounds for time:

25 calorie row
16 KB swings (70)
9 Burpee over rower

WOD 12/8/16

WOD: Popped Ken's Fran Cherry

Fran
21-15-9
Thrusters (95)
Pull-ups

Tabata
Alternate
- Situps
- Plank with diagonal knee to elbow

  

WOD 12/6/16

WOD: Break in Mainline Fitness Center

3 Rounds for time:

10 Clean and Press (95)
12 Pull-ups
10 Deadlifts (185)
12 Knees to Elbow

12/1/16

12 Days of Christmas:

Perform as you would sing the song:

1 SDLHP
2 Thrusters
3 Push press
4 Power cleans
5 Power snatch (50)
6 KB swings
7 Pull-ups
8 Overhead lunges (each)
9 Box jumps (24)
10 Double unders
11 Knees to elbow
12 Burpees

WOD 11/29/16

GMB Practice Session: