WODs 221225 - 221231

12/25-12/31

Monday

3 rounds for time of:

50 Air Squats

10 Chest To Bar Pull-ups

10 Ring Dips

10 Hang Power Cleans (115/85)

Tuesday

3 Rounds For Time 

8 Sumo Deadlift High Pulls

10 Front Rack Lunges

12 Back Squats

Men 135 Women 95

Wednesday

5 rounds For Time

12 Supine Ring Rows

8 Devil Press (pick weight)

12 Box Step-ups (20 inch) (pick weight)

Rest 1 min

Thursday

2 Rounds For Time

Row 30 Calories

30 Burpees

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First 8 intervals: Pull-ups

Second 8 intervals: Push-ups

Third 8 intervals: Sit-ups

Fourth 8 intervals: Air Squats.

There is no rest between exercises.