Thursday 12.15.16

clark

For time:

“12 Days of Christmas”

1-100 M run
2-Box Jumps (36/28)
3-Thrusters (95/65)
4-SDHP (95/65)
5-Push Presses (95/65)
6-KB Swings
7-Burpees
8-Med Ball Cleans
9-Knees to Elbows
10-Push ups(w/clap)
11-Pull ups
12-Hang Clean and Jerks (95/65)

Complete reps like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1 and so forth.

Compare to 12.16.15 or 12.8.14 or 12.10.13 or 12.10.12 or 12.20.11 or 7.25.11 or 12.20.10

“If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be any more surprised than I am right now.”~Clark Griswold

Wednesday 12.14.16

dsc_0731

3 rounds for time of:

600 M Run
12 Toes to Bar
21 Deadlifts (185/125)

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Russian KB Swings
Plank Hold

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.~John 3:16

Tuesday 12.13.16

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1-2-3-4-5-6-7-8-9-10 reps for time of:

Power Clean and Jerks (115/80)
Burpees

Rx’d + (135/95)

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
(rest as needed between sets)

2) 50 Banded Tricep Extensions

“Many people are extremely happy, but are absolutely worthless to society.”~Charles Gow

Monday 12.12.16

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30 rounds for time of:

1 Back Squat
3 High Box Jumps

Post time, load, and height to comments.

Compare to HERE

“Persistence can change failure into extraordinary achievement.”

Sunday 12.11.16

fun-day

Rest Day

Saturday 12.10.16

started-off-on-the-rower-way-too-fast

Teams of 2 complete the following:

2 rounds of:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Tire Flips (as a team)

Rest 3 minutes between rounds

1) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

WOD with GOD

“Winter is the season in which people try to keep the house as warm as it was in the summer, when they complained about the heat.”

Friday 12.9.16

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5 rounds for time of:

15 Thrusters (115/80)
9 Handstand Push Ups
3 Rope Climbs

“Let’s not forget that the little emotions are the great captains of our lives and we obey them without realizing it.”~Vincent Van Gogh

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