Saturday, January 6

Teams of 2
50 Thrusters (65/45)
*one person works at a time
Load bar to (110/75)
800 m partner run with barbell
50 Sit ups each w/ legs locked around plate
*work at the same time
800 m partner run with barbell
25 push ups each hands on the bar
*one partner does PU other holds plank
800 m partner run with barbell
25 pull ups each
*one person works at a time
**5 burpee penalty at the end of wod for everytime you set the barbell down on the run
***45 min cap

Sheina Nilsen
Monday, January 1

Officer Andrew "Camilleri"
3 rounds
400 m run
12 pull ups
300 m run
24 squats
200 m run
17 Push ups
100 m run
33 sit ups
*Rx must use a weight vest (20/14)

Sheina Nilsen
Saturday, December 30

Teams of 2
3 rds:
2 min stations
Kb swings (1.5/1)
Burpees
Rope Climbs
Toes to Bar
Box Jumps
*Score=total reps
*one person works, one person rests

Sheina Nilsen
Wednesday, December 27

10 Overhead squats (155/105)
10 Box-jump overs (24/20)
10 Thrusters (135/95)
10 Power cleans (205/145)
10 Toes to bar
10 Burpee muscle ups
10 Toes to bar
10 Power clean (205/145)
10 Thrusters (135/95)
10 Box jump-overs
10 Overhead squats (155/105)

Sheina Nilsen
Tuesday, December 26

Jay's Athlete of the Month Wod
Deck of Cards: Teams of 2-3
Spades: wall balls
Clubs: Burpees
Hearts: Pull ups
Diamonds: sit ups
Jack: 5 jump through tire flips
Queen: 2 rope climbs each
Kings: 200 m run
Aces: repeat last 3 cards

Sheina Nilsen
Saturday, December 23

12 Days of Christmas
1 SDHP (75/55)
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 KB Swings
7 Pull Ups
8 Calorie row
9 Box Jumps (24/20)
10 D/U
11 Burpees
12 OH walking lunges (45/25)

Sheina Nilsen
Thursday, December 21

5x5 Front Squat working up to 90%
20 Jumping squats in between rounds
Rest 2 min
10x3 Bench Press (80%)
10 Back Ext between rounds

Sheina Nilsen
Tuesday, December 19

3 Rounds
Cindy
1 min Rest
2 Rounds
10 Push Press (135/95)
10 Overhead Squats (135/95)
10 Front Squats (135/95)
1 Min Rest
FRAN

Sheina Nilsen