Welcome to the Wolfpack
Open today, hours as usual!
Strength
E2MOM 14 mins (7 sets)
3 FS + 1 Split Jerk
*start at ~65% jerk and climb if able
WOD
@ 0:00
Max UB S2OH (175/115/65% Push Jerk)
100 Double Unders
@ 5:00
Max UB S2OH (155/105/55%)
100 Double Unders
@ 10:00
Max UB S2OH (135/95/45%)
100 Double Unders
*score = total s2oh
For those looking for an at-home WOD, Coach John put together the following for you! Do it? Post your score to the comments!
At Home WOD
15 Rounds for time:
5 Push-ups
10 Sit-ups
15 Air Squats
*Post times to comments
9:00 AM
WOD (40 min TC)
“12 Days of Christmas”
1 DB Clean and Press
2 T2B (sub K2C)
3 Renegade Rows (each arm)
4 Double Russian DB Swing
5 Wall Balls (20/14)
6 Push-ups
7 Box jumps (24/20)
8 DB snatch
9 Lunges (each leg) with WB OH
10 WB sit-ups
11 Burpees
12 Cal row
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
WOD (40 min TC)
“Partner 12 Days of Christmas”
1 Squat Snatch (165/115)
2 Box Jumps (30/24)
3 Push Presses (165/115)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115)
6 Chest Slapping Pushups
7 Deadlifts (165/115)
8 T2B
9 Kettlebell Swings (32/24)
10 Jumping Lunges (10 each side – 20 total)
11 Wallballs (30/20)
12 Cal Row
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
**alternate movements with partner
Strength
EMOM 10
1 Hang Squat Clean Thruster
*start at 65% thruster and climb if able
WOD
AMRAP 12
36 DU
12 Thrusters (95/65)
9 C2B Pull-ups
Strength
6×6 Dips (rings, box, band, make it tough)
*:30 Side Plank after each set
WOD
5 rounds for time:
10 DB FR Lunges (in place)(50/35)
200′ Farmers Carry (50/35)
4 Wall Walks
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row