WOD

 EMOM for 15 minutes

3 Pull ups

3 Front Squats

3 Knees to Chest

WOD

5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
Post time to comments:

Rest Day

WOD

 12 Days of Christmas

1 Muscle up
2 Over Head Squats, 95/65lbs
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs
Done like the song, 1, 2-1, 3-2-1

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:

WOD

 7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:

WOD

 Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
Post time to comments:

WOD

 Complete Every Minute on the Minute for 16 minutes of:
3 Pull ups
7 Push ups
10 Sit ups
Post the number of rep or minutes completed

WOD

 For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
Post time to comments

Rest Day

Rest Day

WOD

20-15-10 reps of:
Goblet Squats 24k
Push ups
Toes to Bar
Post your time to comments:

WOD

 

4 Rounds for time of:

Run 200m

9 Front Squats 135/95lbs

7 Hang Power Cleans 135/95lbs

5 Shoulder to Overhead 135/95lbs

Post time to comments:

WOD

 Complete as many rounds as possible in 12 min of:

25 Push ups

50 Squats

Post number of rounds to comments:

WOD

 5 rounds for time of:

5 Muscle ups

15 Push Press 95/65lbs

25 Walking Lunges

Post time to comments:

WOD

 Complete as many rounds as possible in 20 min of:

10 Push ups

10 Toes to Bar

20 Front Squats 95lbs/65lbs

Post time to comments:

Rest Day

Rest Day

WOD

10 Rounds for time of:
5 Burpees
10 Kettle bells swings
Post time to comments:

WOD

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

WOD

 Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:

Compare to: 190202

WOD

 7 rounds for time of:
Run 100m (4 lengths on court)
Overhead squat 95lbs, 10 reps
Post your time to comments.

WOD

 Nasty Girls V2

3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans

♀ 125 lb ♂ 175 lb

Post time to comments.

Rest Day

Rest Day

WOD

 Complete a 20 min run/row

then do a ROMWOD

Post distance covered in 20 min.

WOD

 As Many Rounds as Possible in 12 min of:

20 cal row

15 Kettle bell swings

10 Box Jumps

Post number of rounds to comments:

WOD

  6-4-2-1-1

 Cleans

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