WODS: December 2022

30 dec Wod:
15 min Emom:
1 x squat snatch

Then:
50/40 x cal echo bike
50 x thruster (45/35)
50 x box jump over (24/20)
*7 minute cap*

29 dec Wod:
5 rounds for time:
500/425m row
30 x pushup
400m run
*22 minute cap*

E90 seconds x 10 rounds:
10 x deadlift (155/105)
8 x burpee box jump over (24/20)
*if you don't finish under 90 continue to work til you finisg the round, rest til next 90 second mark*

27 December Wod:
3 rounds:
50 x air squat
40 x sit-up [toes to bar]
30 x kettlebell swing (24/16kg)
20 x chest to bar pull up
*15 minute cap*

1 x 25' handstand walk
2 x wall walk
3 x ring Muscle up
4 x box jump over (30/24")
5 x Push Jerk (95/65)
6 x power clean (95/65)
7 x toes to bar
8 x chest to bar pull up
9 x wall facing handstand push up
10 x hang snatch (95/65)
11 x Bar Facing Burpee
12 x Thruster (95/65)   

*Just Like The Song. 1, 2-1, 3-2-1, 4-3-2-1...*
*30 MIN CAP*

21 dec Wod:
10 minute amrap:
10-20-30-40-50-60....
double under
2-4-6-8-10-12...
DB snatch (50/35)
Pull up 

20 dec Wod:
3 rounds for time:
30 x toes to bar
30 x kettlebell swing (24/16kg)
30 x push up
12 minute cap 

Amrap 20
5 x ring muscle up
10 x clean (135/95)
15 x wall ball (20/14) 10/9’

16 dec Wod:
“Paytie”

For time:
50/40 x cal bike/row
35 x DB snatch (50/35)
33 x toes to bar
35 x burpee facing DB
33 x Bar Muscle up
35 x burpee facing DB
33 x toes to bar
35 x DB snatch
50/40 x cal bike/row

24 minute cap

12 minute AMRAP:

1-2-3-4-5-6-7...

Hang Clean (155/105)

Wall facing Handstand Push Up

* 6x Chest to Bat Pull Up after each set*

14 dec Wod:
21-15-9
Sumo deadlift high pull (95/65)
Push press (95/65)
Front squat (95/65)
*12 minute cap*

13 DEC Wod:

3 ROUNDS:

100 x Double Under

10 x Squat Snatch (135/95)

* 10 minute CAP 

9 DEC WOD: "DALLAS' B-DAY WOD"

For Time:

150-100 - 50

Double Under

30•25-20

Toes to Bar

21-15-9

DEADLIFT (185/125)

* 13 minute CAP *

8 DEC WOD:
8 rounds for time:
7 x strict pull up 
9 x front squat (185/125)
*16 minute cap*

 

10 minute Amrap:

10 x Deadlift (225/155)

10 x Box Jump (24/209)

10 x Handstand push-up 

6 DEC WOD: "JESSICA'S B-DAY WOD"

50-40-30-20-10

Jumping Air Squat

10-20-30-40-50

PVC Situp

*14 minute CAP*