Tuesday, December 29
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
- 40 Double Unders
- 30 Box Jumps, 24/20 in
- 20 Kettlebell Swings, 53/35 lbs
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Monday, December 28
SWOD: Every 2 mins for 12 mins, alternating between:
- Pull Up (Supinated)
- L Seated Shoulder Press
- Lunge
WOD: Complete as many rounds as possible in 10 mins of:
- 5 Pull-ups
- 10 Push-up (hand release)s
- 15 Wall Balls, 20/16 lbs
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Thursday, December 10
SWOD: Every 1 min for 5 mins do:
WOD: 3 rounds for time of:
- Run, 400 m
- 15 Deadlifts, 185/135 lbs
- 15 Box Jumps, 24/20 in
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Wednesday, December 9
SWOD:
WOD: Complete as many rounds as possible in 15 mins of:
- 30 Double Unders
- 10 Push Up (Deficit)s
- 15 Air Squats
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Monday, December 7
SWOD:
WOD: Elizabeth
21-15-9 reps, for time of:
- Clean, 135/95 lbs
- Ring Dip
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Wednesday, December 2
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- Run, 200 m
- 20 Pull-ups
- Run, 200 m
- 20 Push-up (hand release)s
- Run, 200 m
- 20 AbMat Sit-ups
- Run, 200 m
- 20 Air Squats
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Tuesday, December 1
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: Christine
3 rounds for time of:
- Row, 500 m
- 12 Deadlifts, 1x bodyweight
- 21 Box Jumps, 20 in
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