Black/Blue/Grey WOD
“12 Days of Christmas“
Done like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, …
1 Power Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull-Ups
5 Toes-to-Bar
6 Push Ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps (20″)
10 Wall Balls (20/14)
11 Kettle Bell Swings (53/35)
12 Thrusters (95/65)
OR
1 Muscle Up
2 Clean and Jerks (225/135)
3 Box Jumps (30/24)
4 DB Snatches (50/30)
5 Burpees over the bar
6 Pistols 7 KB Swings (70/53)
8 Wallballs (20/14)
9 Pull-Ups
10 Handstand Pushups
11 Toes-to-bar
12 Front Squats (225/135)
*Can put a 15 or 20 minute time cap on either workout if needed
OR
#EVENTONEMORRIS
For Time:
50 WallBalls
40 Calorie Ski Erg
30 DBell Snatches
20 Box Jumps Overs
15 Bar Muscle-Ups
December “Cool” Board
***Make some goals for yourself for December
– Alex – 215# Bench Press – Scott – 245# Power Clean – Scott – 185# Power Snatch – Jeff E. – 215# Squat Clean Thruster – Jason W. – 200# Sandbag Clean – Brian S. – 200# Sandbag Clean – Nate – 250# Sandbag Clean – Dustin – 250# Sandbag Clean – Justin E. – 250# Sandbag Clean – Bobby – 250# Sandbag Clean – Angie M. – 150# Sandbag Clean – Jeffrey – 250# Sandbag Clean – Jon – 250# Sandbag Clean