WOD (Workout of the Day)

WOD: December 26, 2017

By Chris Monroe | December 25, 2017

Wendler, Week 5:
Find 1 RM Back Squat

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

WOD: December 23, 2017

By Chris Monroe | December 22, 2017

“12 Days of Christmas”
1 Wall Walk
2 Burpees
3 Thrusters (95/65)
4 Toes-to-Bar
5 Hand Release Pushups
6 KB Swings (53/35)
7 Abmat Situps
8 KB Goblet Squats
9 Hollow Rocks
10 Clean and Jerks
11 Box Jumps (24″/20″)
12 Pullups

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

WOD: December 22, 2017

By Chris Monroe | December 21, 2017

0:00 – 10:00
1 Mile Run
Max Clean & Jerks (115/80) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (95/65) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Clean & Jerks (75/55) in time remaining

WOD: December 21, 2017

By Chris Monroe | December 20, 2017

Wendler, Week 4 (Deload):
Deadlift
5/5/5+ @ 40/50/60% of 90% 1RM

“Jackie”
1000 M Row
50 Thrusters (45/35)
30 Pull-ups

WOD: December 20, 2017

By Chris Monroe |

Wendler, Week 4 (Deload):
Bench Press
5/5/5+ @ 40/50/60% of 90% 1RM

16 Minute AMRAP
Buy-in: 50 Burpees
Then in Remaining Time AMRAP of:
5 DB Snatches/Side (50/35)
10 Box Jumps
15 V-Ups