15 minutes to work to heavy or just practice the skill
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
2 rounds
10 Banded Good Mornings
10 Glute bridge
10 Around the World hanging from bar
:30 sec Feet together hopping
1 length of rig Penguin walk
On return lead with right foot half way then lead with left foot rest of the way
Warmup Back Squat with empty barbell
Add 5# to the weight you did last week
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
1 Muscle-Up (C2B/Pull-up/Ring Row)
2 Clusters (75/55)
3 Box Jumps
4 HSPU
5 T2B
6 Hang Cleans
7 Burpees
8 Front Rack Luges
9 Dips
10 Ab Mat Sit-ups
11 KBS
12oz Beer Chug (Root Beer)
The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.
3 Rounds
20 Heel Touches Over DB (touching on one side of DB is 1 rep)
15 supermans
10 alt. single leg v-up
FOR TIME
30 Alternating Hang DB Snatches 50/35
15/10 Cal Bike
5 Bar Muscle Ups (Box Bar Muscle Up/Jumping C2B)
*2 Minute Rest*
30 Alternating Hang DB Snatches 50/35
15/10 Cal Bike
10 Chest-to-Bar Pull Ups (Jumping C2B/Jumping Pull Up)
*2 Minute Rest*
30 Alternating Hang DB Snatches 50/35
15/10 Cal Bike
15 Pull Ups (Jumping Pull Ups/Ring Row)
*Score is total time including rest
Foam roll
The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.
A) Conditioning
400m Row
200 DU
400m Ski
40 Cal Bike
B)Hodorish
12-9-6-3
Wall Balls
Front Squats 115#
Muscle ups
C) Accesory
5 Rounds
20 sec hold at 90 degrees on GHD holding 25# plate
1 minute wall sit with plate
The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.
Max Effort 5k Row
4 Rounds
10 GHD
20 sec right side plank
20 russian twists
20 sec left side plank
1 minute Wall sit
The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.
10 Rounds
100m Farmer’s Carry (53/35)
2 Tire Flips
6 Barbell Overhead Forward Lunge (75/55)
*30 min CAP
The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.
2 Rounds
200m row or ski
10 kbs (35/26)
10 goblet squat
10 EMOM (115/85)
1 Squat Clean + 1 Hang Clean + 1 Hang Squat Clean
*Focus on form
10 to 1
Clean and Jerks (95/65) Pull-ups
10 C&J – 1 Pull-up
9 C&J – 2 Pull-ups
8 C&J – 3 Pull-ups
Etc
1 C&J – 10 Pull-ups
