Daily Workout
Workout of the Day
Saturday 12.14.19

5 rounds of:
Every minute on the minute:
Minute 1: Max Cal Row/Bike
Minute 2: :45 DBall Hold (AHAP)
Minute 3: 14 KB Hang Power Snatches (53/35…7 each)
-Score is total cals for all 5 rounds
-There is no rest between rounds
1) Devote 12 minutes to ONE specific GOAT
“If you could only sense how important you are to the lives of those you meet; how important you can be to the people you may never even dream of. There is something of yourself that you leave at every meeting with another person.”~Mr. Rogers
- Published in WOD2
12.13.19

“Lynne”
5 rounds for max reps of:
Bench Press (bodyweight/.75 bodyweight)
Pull Ups
-Rest as needed between movements and rounds to allow for max reps.
Compare to HERE
May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.~Galatians 6:14
- Published in WOD2
Thursday 12.12.19

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 12.20.18 on Wodify or 12.19.17 or 12.15.16 or 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
- Published in WOD2
Wednesday 12.11.19

Teams of 2 complete as many rounds and reps as possible in 30 minutes of:
100 M Run, 1 Burpee Box Jump (24/20)
100 M Run, 2 Burpee Box Jumps
100 M Run, 3 Burpee Box Jumps
*Partner 1 completes 100 M Run + 1 Burpee Box Jump, then partner 2 completes 100 M Run + 1 Burpee Box Jump, and so on…
*Scoring- record total amount of Burpee Box Jumps. If the team completes the 5’s (both partners), then that would be a score of 10.
“What if today we were just grateful for everything?”~Charles M. Schulz
- Published in WOD2
Tuesday 12.10.19

21-15-9 reps for time of:
Power Cleans (165/115)
Strict Ring Dips
1) Tempo Front Squat 4×3 (across)
Tempo:
3 Seconds Down
3 Seconds Pause in Bottom
0 Fast Up
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”~Winston Churchill
- Published in WOD2
Monday 12.9.19

As many rounds and reps as possible in 9 minutes of:
35 Double Unders
25 Air Squats
15 KB Swings (53/35)
1) Deadlift 5-5-5 (climbing)
“Beware the barrenness of a busy life.”~Socrates
- Published in WOD2
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