Wedding WOD

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Rest 5 mins… “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Happy New Year!

A. 6 sets of 5 reps practicing your squat snatch with an empty bar B. 3 rounds or time: 12 box jumps (step down) 8 toes to bar 10 handstand pushups 6 pistol squats (3 each) C. Row or run for 20 mins

A. 20 mins to work up to a heavy back squat B. 15 mins to work up to a heavy deadlift C. 10 mins to work up to a heavy order tramadol and save bench press D. “Fran” 21, 15, 9 of: Thrusters Pull ups Firefighter Fran [youtube http://www.youtube.com/watch?v=Elv2HSBoHI8&w=560&h=420] Go snowboarding or skiing!

5 mile run for fun Merry Christmas!

It’s just like the song… Start with #1 movement. Then do #2 movement, then #1. Then do #3, #2, #1. Work up to #12 going down to movement #1. Then you’re done! 1. Run or row 200m 2. Box jumps @24/20 3. Handstand pushups 4. Burpees 5. Pullups 6. Toes to bar 7. Kettlebell/DB swings […]

A. 15 mins of Heavy overhead squats B. 15 mins of snatches C. For time: 30 wall balls 5 back squats @135/95 (from the ground) Run 400 20 wall balls 10 back squats Run 400 10 wall balls 20 back squat Run 400