Friday WOD

Friday

122917

•••

1:30 per station, :30 rest, 2 Rounds

Bike

Sit-up

Sandbag Clean 150/90

Prowler Push 90/50

C2B Pullup

5 Min rest between rounds

Advertisements

Thursday WOD

Thursday

122817

•••

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Friday WOD

Friday

122217

•••

“12 days of Christmas”

1 power snatch 115/85

2 ring dips

3 burpees

4 pullups

5 toes to bar

6 push-ups

7 air squats

8 KB lunges 50/40

9 lateral jumps

10 wall ball 20/14

11 american KB swings 50/40

12 thrusters 115/85

Tuesday WOD

Tuesday

121917

•••

Overhead Squat

Heavy 3

followed by…

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)