Friday WOD 12/29/17

Back Squat 10-8-6-4-2 (12 min)

Push Press 10-8-6-4-2 (12 min)

Hang Cleans 10-8-6-4-2 (12 min)

*go up in weight each set and record all your weights

*rest in between sets

*reps must be unbroken

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Thursday WOD 12/28/17

“Annie Deadlifts”

50 Double Unders/50 Sit Ups

15 Deadlifts 135/95

40 Double Unders/40 Sit Ups

15 Deadlifts 135/95

30 Double Unders/30 Sit Ups

15 Deadlifts 135/95

20 Double Unders/20 Sit Ups

15 Deadlifts 135/95

10 Double Unders/10 Sit Ups

15 Deadlifts 135/95

Christmas Recovery WOD 12/26/17

“Filthy 100” (teams of 2)

40 min cap

400 m run buy in (relay)

100 Box jumps 24/20

100 Jumping pull-ups

100 Kettlebell swings 53/35

100 Walking Lunges (100 steps)

100 Knees to elbows

100 Push Press 45/35

100 Back extensions (Superman)

100 Wall ball 20/14

100 Burpees

100 Double Unders

400 m run buy out (relay)

*split reps as needed and Merry Christmas!

12 Days of Christmas WOD 12/22/17

12 Days of Christmas WOD

For Time:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Press (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Push Ups

8 Knees-to-Elbows

9 Back Squats (75/55)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Thursday WOD 12/21/17

“Nutts”

For time:

10 Handstand push-ups

15 Deadlifts 245/175

25 Box jumps

50 Pull-ups

100 Wallball 20/14

200 Double-Unders

Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.