Heavy legs and Burnt Lungs
WOD Friday December 23rd, 2022 5 rounds Run 250m 10 front squats 135 / 95 10 burpees over the bar
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DeadMan Walking
WOD Thursday December 22nd , 2022 5 x 3 min AMRAP , rest 3 min 15 / 12 calorie 10 Deadlift 225 / 155 Max toes to bar Score total toe to bar and load.
Golden Goose
WOD Wednesday December 21st , 2022 AMRAP 20 Run 400m 18 Weighted box step ups , front rack hold KB or DB 6 Ring muscle ups ( scale with rings from floor or jumping )
Spicy Meatball
WOD Tuesday December 20th , 2022 A. Press 2 – 2 -2 – 2 B. Push Press 3 -3 – 3- 3 C. ” Spicy Meatball ” 10 Rounds 10 Wall balls 10 Sumo Deadlift high pull 95 / 65 10 min HARD CAP.
Statue of Liberty
WOD Monday December 19th, 2022 5 rounds for time 10 Alternating DB Clean and Jerk 50 / 35 25 situps 10 Alternating DB Clean and Jerk 50 Double unders
Deadlift Max
Friday December 16th , 2022 A. Deadlift 5 – 5 – 5 – 3 -3 – 3 – 1 – 1 – 1 B. Partner AMRAP 15 50 Sumodeadlift Highpull 95 / 65 50 cal machine share the reps , 1 athlete working at a time.
The Warrior Pit
Thursday December 15th , 2022 AMRAP 14 2 – 4 – 6 – 8 – etc Thrusters 135 / 85 Burpee Box jump over 24 / 20
Sweat Lodge
Wednesday December 14th , 2022 5 rounds Run 250m 20 calories on any machine 15 Kettlebell swings 53 / 35
Clean and Jerk Complex EMOM
WOD December 13th , 2022 A. EMOM 15 1 deadlift + 1 Hang Power clean + 1 front squat + 1 push jerk B. 12 min abs 3 rounds 1 min situps 1 min hollow rocks 1 min plank 1 min rest
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Jumping Cindy
Monday December 12th , 2022 20 min amrap 5 pull up 10 push up 15 air squat 30 double unders
