WOD
Saturday – 221231
Conditioning As a class, accumulate 2022 points: KB Swing (55/35), Wall Ball (20/14) = 1 point Burpee = 2 points Devil’s Press (50s/35s), Muscle Up
Friday – 221230
Conditioning 10-9-8-7-6-5-4-3-2-1- NOT for time of: Double DB SquatDB Floor PressDB DeadliftSeated DB Press Note: There are no Rx weights, athletes should challenge themselves. Sets
Thursday – 221229
Strength 2 sets, each for time of:Row 1000m– rest 5 minutes – Conditioning For time (20 min cap):30 DB Power Cleans (50s/35s)30/24 Cal Row– rest
Wednesday – 221228
Strength Every 3 minutes for 3 sets, complete: Dual Bottoms Up KB Bench Press x 8 repsSingle-arm DB Row x 8 reps/side Then, every 3
Tuesday – 221227
Strength Every 4 minutes for 4 sets, complete:Double DB Deadlift x 10 reps @ 40X1Reverse Plank March w/ feet elevated x 10 reps/alternating w/ 2
Monday – 221226
Conditioning “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4
Friday – 221223
Strength Rope Climb Drills Conditioning Complete as many rounds and reps as possible in 25 minutes of: 2-4-6-8-10-etc of… Dumbbell Complex* (50’s/35’s) 1-2-3-4-5-etc of… Rope
Thursday – 221222
Strength Every 6 minutes x 3 sets, complete: Single-arm DB Bench Press x 10 reps/side @ 40X1Single-arm DB Row on bench x 10 reps/side @
Wednesday – 221221
Strength Every 4 minutes for 4 sets, complete: Double KB Front Squat x 10 reps Alternating Double DB Walking Lunge x 10 reps Slider Hamstring
Tuesday – 221220
Strength Tabata Calorie Row – rest 1 minute – Tabata Burpees – rest 1 minute – Tabata Double Unders / Single Unders Conditioning 40-30-20-10 for
Monday – 221219
Strength Every 4 minutes for 4 sets, complete: Seated* DB Strict Press x 10 reps Supine Ring Row x 10 reps @ 2121 DB Suitcase
Saturday – 221217
Conditioning For time: 10 Box Jumps (24″/20″) 10 Pull Ups10 Box Jumps (24″/20″) 20 Wall Ball Shots (20/14 to 10’/9′)10 Pull Ups10 Box Jumps (24″/20″)
Friday – 221216
Strength Every 4 minutes for 5 sets, complete:KB Suitcase Deadlift x 5 reps/side @ 31X1Single-leg Broad Jump x 3 reps/side (single-leg take off, two-legged landing)DB
Thursday – 221215
Strength Handstand Walk Drills (10 minutes)1) 12″ Line – Kick up to Handstand with 5 second hold2) 18″ Line – Kick up to Free Handstand,
Wednesday – 221214
Strength Every 5 minutes for 4 sets, complete: Unstable Banded Single-arm KB Bench Press x 5 reps/arm Two-arm Bent-over DB Row x 10 reps Half-kneeling
Tuesday – 221213
Strength Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat x 10 reps –
Monday – 221212
Strength 10 rounds of: 20 sec Row 40 sec Recovery rest 2 minutes, then… Row 500m for time Conditioning 8 rounds for time of (15
Saturday – 221210
Conditioning Teams of 2, complete the following for time: 1600m Run (switch every 200m) then, 10 rounds of (alternate complete rounds)… 10 Push Presses (135/95)
Friday – 221209
Strength Every 4 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm DB Sit Up x 10 reps Hollow Rock x
Thursday – 221208
Strength Every 6 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 41X1 Step Up w/ DB Curl to Press
Wednesday – 221207
Strength Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3
Tuesday – 221206
Strength Every 5 minutes for 3 sets, complete: Single-arm DB Bench Press x 5 reps/side Single-arm Ring Row x 5 reps/side Narrow Push Up x
Monday – 221205
Strength Every 5 minutes for 4 sets, complete: DB Goblet Squat x 10 reps @ 33X1 Barbell Rear Foot Elevated Split Squat x 5 reps/leg
Saturday – 221203
Conditioning In teams of 2… Complete as many rounds and reps as possible in 10 minutes of: 100m Sprint 5 Burpees 10 Deadlift (185/125) –
Friday – 221202
Conditioning “Partner Cindy” In teams of 2, complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups
Thursday – 221201
Conditioning In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 30 minutes of: 30 Double Unders 20
Wednesday – 221130
Conditioning In teams of 2, with only 1 partner working at a time, complete the following for time: Row 1200m – switch every 30 pulls
Tuesday – 221129
Conditioning In teams of 2, complete as many rounds and reps as possible in 25 minutes of: 20 Plate Box Step Ups (Step Ups w/o
Monday – 221128
Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calorie Row15 Dumbbell Push Press (50’s/35’s) Note:
Saturday – 221126
Conditioning “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m
Tuesday – 221122
Conditioning 6 min AMRAP of: 6 Calorie Row 6 Burpees over the rower – rest 2 min – 5 min AMRAP of: 10 KB Swings
Monday – 221121
Conditioning Complete as many rounds and reps as possible in 3 minutes of: 3 Front Squats (155/105) 6 Handstand Push Ups 9 Pull Ups Note:
Saturday – 221119
Conditioning For time: Row 1000m Into… 4 rounds of… 21 Push Ups 14 Alternating Front Rack Lunges (115/75) 7 Hang Power Cleans (115/75) Into… Row
Friday – 221118
Strength Every 4 minutes for 5 sets, complete: Heavy Thruster x 5 reps – increase load as possible GHD Sit Up x 10 reps Conditioning
Thursday – 221117
Strength 15 minutes to establish a 3RM Front Squat Conditioning “West Metro Benchmark Test 2” 4 rounds for time of (12 min cap):18 Wall Ball