Tues., Dec. 14, 2021

 WOD:

3 rounds for time of:

500-m row
15 push-ups
12 sit-ups or V-ups

CW: 3:24, 3:26, 3:22

LW: 3:41, 3:34, 3:33

Mon., Dec. 13, 2021

 WOD:

Complete as many rounds as possible in 20 minutes of:

5 burpees
10 shoulder press
30 double-unders/ 50 single unders

CW: 7 rds. plus 5 B, 3 SP (55#)

LW: 8 rds. plus 5 B, 10 SP (35#)

Fri., Dec. 10, 2021

 WOD:

A.Three sets of:

Back Squat x 5 reps
Alternating Cossack Squats x 20 reps
Toes to Bar x 5 reps

B.
4 sets for time:

250 Meter Row
20 Goblet Squats
20 V-Ups

CW: 11:55
LW: 13:47

Thurs., Dec. 9, 2021

 WOD:

Complete five rounds for time of:

400 Meter Row
7 Dumbbell Burpee Deadlifts
20 Dumbbell Box Step-Overs

CW: 27:16
LW: 26:57

Tues., Dec. 7, 2021

 WOD:

A. 3 sets:

Dumbbell Walking Lunge x 20 steps

B. AMRAP in 5 minutes of:

20 Double-Unders or 30 Single-Unders
10 Air Squats
CW: 5 rds. plus 30 SU's
LW: 5 rds. plus 30 SU's, 8 AS

C. AMRAP in 5 minutes of:

5 Dumbbell Beast-Makers
16 Hurdle Hops
CW: 2 rds. plus 5 DBM
LW: 3 rds. plus 2 DBM

D. AMRAP in 5 minutes of:

5 “Toes to Bar” /10 sit-ups (LW)
10 Push-Ups
CW: 6 rds. plus 5 TTB, 5 PU"s
LW: 6 rds. plus 6 SU's

Mon., Dec. 6, 2021

 WOD:

Three sets for max calories/reps of:

4 Minutes of Rowing

    CW: 52, 54, 54

    LW: 43, 43, 44
3 Minutes of Assault Bike

    CW: 27, 31, 31

    LW: 33, 32, 31
2 Minutes of Burpee Box Jump or Step-Ups

    CW: 38, 42, 38

    LW: 39, 40, 42
1 Minute of Dumbbell Thrusters

    CW: 15, 17, 17 (25# DB)

    LW: 20, 21, 22 (15# DB)

Rest between sets

Sat., Dec. 4, 2021

 WOD:

Complete as many bike calories as possible in 10 minutes while performing rounds of:

1

10 box jumps/step-ups
15 barbell push press
20 seconds on bike

CW: 21 cal.* plus 10 BJ's, 15 BPP (55# barbell)

LW: 29 cal. (45# barbell)

* thinking CW did not check total calories next time he got on the bike (ie the ones that clocked up once he finished each 20 seconds of ride)

Fri., Dec. 3, 2021

WOD:

Complete as many rounds as possible in 20 minutes of:

50 double-unders or 75 single-unders
100-ft. walking lunge
100-ft. bear crawl

CW: 5 rds.

LW: 5 rds. plus 35 SU's