WOD Bar

 
  • Tuesday, December 23rd

    “Oly Moly”

    12 min EMOM

    1 Clean

    2 Front Squats

    2 Jerks

  • Monday, December 22nd

    “Jingle Bells”

    5 RDS

    200 m Run

    10 KB Swings

    10 Sit Ups

    10 Push Ups

  • Friday, December 19th

    “Beasley’s Birthday”

    4 RFT

    440m row OR 44 DUs/ DU attempts (athlete picks the skill they want to work on)

    11 DB Thrusters @35/25 LBS

    11 Toes to Bar

    11 Kettlebell SDHP @ 53/35

  • Thursday, December 18th

    “Santa’s Workshop”

    1 min stations x4

    Rope Climbs

    Forward Rolls

    Ring Dips

    Box Jumps

  • Wednesday, December 17th

    “Let the Beat Drop”

    10-9-8-7-6-5-4-3-2-1

    Push Ups

    Deadlifts

    Pull Ups

    Front Squats

    EMOM 3 Burpees

  • Tuesday, December 16th

    “Abominable Snowman”

    6 Rds For Quality

    2 Power Snatch

    4 BTH Snatch Grip Push Press

    8 Hollow Rocks

  • Monday, December 15th

    “Dreidel, Dreidel, Dreidel”

    14 min AMRAP

    400 m Run

    15 KB Swings

    20 Wtd V Ups

  • Friday, December 12th

    “Stretchy Pants”

    Rx: 30 mins

    ROW 30s on, 30s off

    Scale: 20 mins

  • Thursday, December 11th

    “Bubbles”

    40s on 20s off x 4 Rds

    Muscle Up Transitions

    HS Walks

    L Sits

    Good Mornings

  • Wednesday, December 10th

    “Deck the Walls”

    12 min AMRAP

    10 Wall Balls

    30 DUs