WODs 211219 - 211225

 12/19 - 12/25

Monday

3 Rounds for time:
Air Bike 21 Calories
15 Chest-to-bar Pull-ups
9 Front Squats @ 70% of 1 RM

Tuesday

The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Wednesday

Karen & Annie

50-40-30-20-10 rep rounds for time

Double-unders

Sit-ups

Wall Balls (20lbs/14lbs)

Thursday

For Time:

Row 500 Meters

15 Power Snatches (115/75)

Row 500 Meters

12 Power Snatches

Row 500 Meters

9 Power Snatches

Friday

12 Days of Christmas (done like the song)

Day 1: 100 Meter Run

Day 2: Chest To Bar Pull-ups

Day 3: Squat Jumps

Day 4: Ring Dips

Day 5: Burpee Broad Jumps 

Day 6: Wall Balls (20/14)

Day 7: Handstand Push-ups

Day 8: Box Jumps (men 24 inches/ women 20 inches)

Day 9: Knees to Elbows

Day 10: Push-ups

Day 11: Walking Lunge Steps on each leg

Day 12: Inchworms

Saturday

Closed Christmas Day