WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

4 Rounds:
10 Plate push-ups
20 Kettlebell swings
10 Thrusters (90/60)

Thursday at 5:30 am

3 Rounds:
30 Ring push-ups
25 Ring rows
15 10-second L-sit holds

Friday at 5:30am

3 Rounds:
10 Ring dips
30 Supermans
10 Pistol (each leg)

Saturday at 7:00 am

*** NOTE: we are starting at 7:00 instead of 7:30 ***

“12-Days of Christmas”

1st Day = 1 x 20m meter sprint (10m there, 10m back)
2nd Day = 2 x push-ups
3rd Day = 3 x air squats
4th Day = 4 x sit-ups
5th Day = 5 x dumbbell swings, 45/35
6th Day = 6 x back squats, 95/65
7th Day = 7 x push press, 95/65
8th Day = 8 x hang cleans, 95/65
9th Day = 9 x bent-over rows, 95/65
10th Day = 10 x deadlifts, 95/65
11th Day = 11 x box jumps (24”/18”)
12th Day = 12 x burpee pull-ups

Example: The 6th day of Christmas is: 6 x back squats, 5 x dumbbell swings, 4 x sit-ups, 3 x air squats, 2 x push-ups, and 1 x 20m meter sprint (10m there, 10m back).