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  WOD “12 Days of Fitness”   1) Wall Walk 2) 200m Run 3) Handstand Push-Ups 4) Strict Pull-Ups 5) Burpee Box Jumps 24/20 6) Push-Ups 7) Single Arm Thruster (Switch arms each round) 22.5/15 8) Alternating Single Arm Devils Press 9) Goblet Squats 10) Single Dumbbell Step-Overs 11) Calorie Bike 12) Ring Muscle-Ups  …

  Strength/Skill Squat Snatch Every 90 seconds x 8 sets 3 Snatches @ 65%+ **Done as Singles, Rest 10 seconds between reps WOD “Grannies”   16:00 EMOM minute 1: Max Overhead Squats minute 2: Max Toes to Bar minute 3: Max Row Calories minute 4: Rest   Active: 34/25 Lifestyle: 30/20, Knees to chest  …

  Strength/Skill Strength Superset Every 3:30 x 4 Sets 10 Bench Press @ 55-60% 12 Deadlifts @ 50-55%   % of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in…

  Strength/Skill         WOD “Mount Mumandad” 40:00 EMOM min 1: 13/10 Calorie Echo min 2: 3 Wall Walks min 3: 16 Alternating Hang Dumbbell Snatch 22.5/15 min 4: 13/10 Calorie Ski Erg min 5: 16 GHD Sit-Ups   Active: 10/7, 2WW, 15/12.5, 10/7, 12GHD Lifestyle: 8/6, 2WW to 20”, 12 DBHS, 8/6,…

  Strength/Skill Back Squat Every 2:30 x 4 Sets Set 1: 10 @ 55% Set 2: 10 @ 60% Set 3: 10 @ 65% Set 4: 8 @ 65%+   % of 1RM Back Squat   WOD “Fruitbat”   For Time 10 Rounds 3 Bar Muscle Ups 5 Front Squats 70/48 35 Double Unders  …

  Strength/Skill Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 60%+ of 1RM Power Clean   Building to a Heavy for the Day Stimulus: Barbell Conditioning and Cycling WOD “Spy Game”   3 Rounds For Time 400m Run 20 Box Jump Overs 24/20 15 Handstand Push-Ups   Active: 15 BJO, 10 HSPU…

Open Gym

  WOD “Dork”   6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees   Intermediate 4 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees   Beginner 4 Rounds for Time 60 Single-Unders 20 Kettlebell Swings (16/12 kg) 10 Burpees   Dedicated to Boston firefighter Michael “Dork” Kennedy,…

  Strength/Skill Front Squat + Jerk Every 2:00 x 6 Sets 2 Front Squats + 2 Jerks   Perform @ 75-85% *Any style jerk today, athlete choice. % is Based on 1RM Clean & Jerk WOD “PRVN Classic”   For Time: 5 Rounds 24 Wallball Shots 12-15-18-21-24 Pull-Ups   Wallball: 20/14lbs, 9/6kg to 10ft/9ft Active:…

  Strength/Skill Every 2:30 x 5 Sets 12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat 8-10 Dumbbell Bench Press, For Load WOD “You Really Got Me”   15:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 100ft (30m) Farmers Carry 32/24 minute 3: 20/15 Push-Ups minute 4: 15 Toe to Bar…