12 Days of X-Fit

WOD for December 14, 2018

Warm Up
Self Warm Up

WOD
1 – :20 Plank
2 – Turkish Get Up (KB)
3 – Lunge (KB)
4 – Front Squat (KB)
5 – Burpee
6 – Pull Up
7 – Push Up
8 – KB Swing (KB)
9 – Box Jump
10 – Toes2Bar
11 – Sit Up
12 – Sumo DL High Pull (KB)

Format:
1, 2,1, 3,2,1, 4,3,2,1, 5,4,3,2,1, etc.

Open Throwback

WOD for December 10, 2018

WOD: Open 18.5
7:00 AMRAP
3 Thruster (95/65)
3 Chest2Bar
6 Thruster
6 Chest2Bar
9-
9-
12-
12-
Etc. until Time Cap

Strength/Skill
Squat Snatch Practice

Fight gone crazy

WOD for December 7, 2018

WOD
4:00 AMRAP each station, 1:00 Rest between
– Bar Hang (Raised Knees)
– Row for Calories
– Box Jump
– KB Swing
After final 1:00 Rest, 2:00 AMRAP Burpees

Strength
Challenge: 20 Unbroken Over-head Squat at 1/2 Bodyweight

Legs and Arm(istice)

WOD for December 5, 2018

Warm Up
500m Row
20 Lunges
20 High Knees
10 Push Up
20 Sit Up
10 Pull Up
PVC Work

WOD (11-11-1918, Armistice Day)
11:00 AMRAP

11 Power Clean
11 Bar-Over-Burpee
19 Deadlift
18 Pull Up

Strength
5×3 Choice of Cleans or Deadlift