Workouts Of the Day/Blog


Monday WOD

"Christmas in July"

12 Pains of Christmas

1 push jerk (95#/55#)

2 shoulder presses

3 push presses

4 knees to elbows

5 burpees

6 dead hang pullups

7 sumo deadlift high pulls

8 wall balls (20#)

9 ring dips

10 thrusters

11 v-ups

12 box jumps

starting with the push jerk, complete assigned reps for each exercise and the ones above it. 

Friday wod

1000m Row (switch every 250m, one partner complete rest)

80 Dumbbell Man-Makers (35/20)

1000m Row (switch every 250m, one partner complete rest)

One CF works while the other does active rest. Active rest is any of the following: flutter kicks, hollow position hold, or plank  Record weights, time and number of man-makers completed