WOD 12-27-2022 Tuesday
5 Rounds: 5 Dual KB Hang Clean and jerks 53/35 10 Pull ups 15 Burpees Over KBs TC 18
WOD 12-26-2022 Monday
“Working off the Christmas Cookies” 1 mile ruck *if no ruck or backpack-can opt to carry any element any way (KB, DB, Plate, etc..) Then, 12 rounds: 26 Alt. Backwards stepping goblet lunges 26/18 22 Alt. KB gorilla rows 26/18
WOD 12-23-2022 Friday
AMRAP 6 50’ Handstand Walk 50’ Farmer’s Carry (70/53)
WOD 12-22-2022 Thursday
6 Rounds: 90 seconds on 90 seconds off 5 KBS 70/53 5 Hand release burpees (jumping back/up with two feet) 5 KB High pulls 70/53 Max Hand release burpees (jumping back/up with two feet)
WOD 12-21-2022
21-15-9 Thrusters, 95# / 65# Pull-ups
WOD 12-20-2022 Tuesday
AMRAP 12: 200m run 10 SA DB Hang Split Snatches – Right @50/35lbs 200m run 10 SA DB Hang Split Snatches – Left @50/35lbs
WOD 12-19-2022 Monday
EMOM 12: 12 Plate ground to overhead 25/15 10 Weighted Sit Ups 25/15 8 strict ring dip
WOD 12-16-2022 Friday
“Chief plus” AMRAP 3 x 5 (1:00 rest in-between rounds) 3 Power cleans 155/115 6 HSPU 9 Goblet Squats 53/35
WOD 12-15-2022 Thursday
21-15-9 OHS 75/55 Burpee Pull ups 6” out of reach when arms extended overhead TC 13
WOD 12-14-2022 Wednesday
5 rounds: 12 Alt. DB snatches 50/35 12 Alt. Pistols 12 Dual Push Press 50/35
