WODs 241222 - 241228

12/22-12/28

Monday

Strength:
15 minutes to establish a 1RM Thruster
WOD:
Five rounds for time:
Row 250 Meters
10 Thrusters @60% of 1RM

Tuesday
12 Days Of Christmas:
1 Run 100 Meters
2 Skin The Cats (rings)
3 Wall Climbs
4 Alternating Pistols
5 Toes To Bar
6 Medicine Ball Cleans (20/14)
7 Box Jumps (24/20)
8 KB Snatches (55/35)
9 Handstand Push-ups
10 Chest To Bar Pull-ups
11 Wall Balls (men 20lbs/women 14lbs)
12 Burpee Broad Jumps, 4ft minimum

Wednesday 
Christmas Day Closed


Thursday

4 Rounds For Time

Row 30 Calories

60 Double-unders

30 Burpees

Friday
Strength:
15 minutes to establish a 1RM Clean
WOD:
21-15-9 rep rounds for time:
Clean (power or squat) @ 60% of 1RM
Box Jump Overs (men 24 inch/women 20 inch)
Wall Balls (men 20lbs/women 14lbs)

Saturday:

5 Rounds For Time
100 Single-unders

20 Knees To Elbows

100 Ft OverHead Walking Lunges (45/25 plate overhead)

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