Gym WODs

Wednesday Dec 26, 2018

16 minute EMOM:
5-10 Strict chin ups
Plank
Balance
1 Complex on each arm
15 minute AMRAP:
5 KB complex L-arm
10 Toes to bar
5 KB complex R-arm
200 single unders

KB complex:
KB clean
KB squat
KB push press
KB windmill

Perform one movement right after another, 5 cycles through.

Monday Dec 24, 2018

(18 minutes)
Four rounds:
5/5 Barbell lunges
5/5 Single leg good mornings
5/5 Single arm KB swings
Hang :45

Every other round:
Run 200m
Every 5:00 x 4 rounds:
3 Legless rope climbs
Run 400m
20 Single arm KB swings (10/10)

Saturday Dec 22, 2018

9:00AM Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 High hang squat cleans

10:00AM Drills:
(8 minutes)
2x Laps overhead carry
5 presses
5 push presses
5 thrusters

Run 200m
Every 1:30 x10 rounds:
2 Squat cleans

Extra credit:
Three rounds:
8 Trap-3 raises
8 DB Bent over row
"12 Days of CrossFit"
1x 200ft run
2x TGU
3x pull ups
4x squat cleans (95/65)
5x handstand push ups
6x knees to elbows
7x kettlebell swings (24/16), russian
8x lunges (ea leg)
9x burpees
10x mats for a bear crawl
11x box jumps (24/20)
12x wall walks

Complete the WOD like the song Twelve Days of Christmas is sung...

(1st day, 2nd-1st day, 3rd-2nd-1st day, 4th-3rd-2nd-1st day, etc.) :-)

Repeat from last Christmas

Friday Dec 21, 2018

(18 minutes)
Four rounds:
5 Split jerks
:20 Handstand hold
5 Handstand kick ups
5 Kettlebell deadlift

*Row 150m every other round.
18 minute AMRAP of:

40FT Handstand walk
15 Kettlebell deadlifts
Row 300/ 250m

Rest 1:00

Wednesday Dec 19, 2018

16 minute EMOM:
5-10 Strict chin ups
Balance
Side plank :30/30
Precision landings
15 minute AMRAP:

200 Single unders
10 Hollow rocks
15 Box jump overs
10 Hollow rocks
75 Double unders
10 Hollow rocks
25 Burpees
10 Hollow rocks
75 Double unders
10 Hollow rocks
15 Box jump overs
10 Hollow rocks