12/23/20

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 CoolBoard

***Make some goals for yourself for December

– Ashley – 110# Squat Snatch
– Justin P. – 185# Squat Snatch
– Josh D. – 175# Back Squat
– Jim – 145# Squat Clean Thruster
– Bri – 100# Squat Clean Thruster
– Bud – 205# Squat Clean Thruster
– Vi – 1st Rope Climb!
– Allyson – Pegboard Climb to the top!
– Josh D. – 145# Thruster
– Brant – Pegboard Climb to the top!
– Aaron – Pegboard Climb to the top!
– Ashley – 120# Thruster
– Nick G. – 135# Snatch
– Riley H. – 90# Snatch
– Erik – 195# Hang power Clean
– Ean – 145# Thruster

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