Daily WOD

Rest Day
The gym will be closed today.  No Open floor.
What is your NEw Years Resolution? Start thinking…

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20″
20 Wallball shots, 20/14#
10 Handstand push-ups

AMRAP 12 Min:
3 Muscle ups
6 Burpees
9 Deadlifts 155/115#

Schedule Reminder: No 6 am or 7 pm class. 7 am, 12, 6 pm as usual. Powerlifting 6-7:00 pm

Front Squat
5×10
then
3×10 Nordic Curls or Glute ham raise

Merry Christmas
Open presents for time.
The gym is closed today

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

“12 Days of Christmas”
1 Handstand push up
2 Turkish get ups 24/16k , alternating sides
3 Box jumps 30/24″
4 Walking Lunges (each leg)
5 Toes to bar
6 Burpees
7 Kettlebell swings 24/16k
8 Ring rows
9 Wall ball 20/14#
10 Pull ups
11 Ring dips
12 KB Snatch, alternating 24/16k

Perform the workout, just like the song.
i.e On the first day of christmas, 1 HSPU. On the second day of christmas, 2 Turkish get ups and 1 HSPU. On the third day of christmas, 3 box jumps, 2 turkish get ups, 1 HSPU. Etc, etc.

Team Linda
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 1.5x Body weight average
Bench Press Body weight average
Squat Clean .75x body weight average

Each team member  will weigh in and we will add the weights together for all 3 people and then average them. The barbells will be set according to the average weight. They can be Rx, 65% or 50%.

Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go…each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps….stadium style. In other words…you cannot pass a team mate. You must wait for them to complete their work before you can rotate as a team.

Back Squat
5 RM
then
Pistols
3×10 alternating

For time:

30 HSPU
40 Pull ups
50 KB swing 24/16K
60 Sit ups
70 burpees