WODs

Amrap 17 16 double KB front rack lunges 20/12 20 double KB russian swings 20/12 24 push ups

Amrap 14 20 DB snatches 10 DB box step ups 75 double unders Rx = 22.5/15kg

Nancy ”but worse” 5 Rounds for time: 30 calorie bike/ 40 calorie row 15 overhead squats 50/35 cut off 19

8 rounds of 12 dumbbell snatch, any object 12 goblet squats, any object 12 dips 12 box jumps cut off 30

12 Days for Christmas For time of: 2 headstand hold for 15 sec each rep = 30sec 4 tuck jumps 6 hip raises, weighted possible 8 overhead get ups 10 sit ups, weighted possible 12 push ups 14 air squat or goblet with weight 16 burpees 18 overhead lunges, any object 20 v-ups 22 mountain…

Merry Merry Christmas! Enjoy this with each other! Stay save, sound and healthy!

8 rounds of 3:00 min work, REMAINING TIME = REST! 8 headstand frog position kick up to plank 12 dumbbell or any object snatch 16 alternating any object front rack lunges

8 rounds of 3:00 min work, REMAINING TIME = REST! 8 headstand frog position kick up to plank 12 dumbbell or any object snatch 16 alternating any object front rack lunges

A = Strength bulgarian split squat 3 x 8 per leg3 sec down, 3sec hold, 3 up pike pulses 3 x 10-15 copenhagen plank 3 x 20-30sec per side B = Conditioning Amrap 17 10 cossack squats l & r 20 push press, any object 10 reverse burpee

10 Rounds for time 4 Bar muscle ups 10 Pistol squats cut off 15