New Year’s Eve WOD 2015

*12 movements (months), 365 reps(days) in celebration of the outgoing 2015

  • January: 31 box jumps (24/20)
  • February: 28 thrusters (95/65)
  • March: 31 burpees
  • April: 30 air squats
  • May: 31 push presses
  • June: 30 pull-ups
  • July: 31 cleans
  • August: 31 sit-ups
  • September: 30 back squat
  • October: 31 push-ups
  • November: 30 deadlifts
  • December: 31 double unders

12/30/2015

A) 2 Hang Power Cleans + 1 Jerk =1

  • Warm-Up to approx. 75% of 1 RM then
  • 5×2 (rest 90 sec in between each set)

 

B) 12 Minute EMOM:

  • Even Minute 50 Mountain Climbers (l+r=1)
  • Odd Minutes 5 HSPU (10 if performing modified from a box)

12/29/2015

A) 15 Minutes: Work on Kipping, Double Under(or Triple) or Agility ladder drills

B) For Time: 3 Rounds of 1 min ON/30 sec OFF Circuit of

  • Manmakers (choose any DB weight)
  • Wall Ball Shots (16/14)
  • Knees-to-Elbows
  • Row for calories

12/28/2015

A) Snatches 4×4 @ 50%, 3×3 at 65%, 2×2 at 80%, 1×1 at 90% or higher  

B) 4 RFT:

  • 1 Rope Climb
  • 30 Yard Sled Push (45/25)
  • 1 Rope Climb
  • 10 Tire Flips

12/26/2015

A) Bent over row: 5,4,3.  Do a set of that many reps, increasing weight

B) For Time:

  • Row 1609m
  • Then complete 6 complexes without dropping bar:

    • 3 Hang Power Cleans 135/115#
    • 5 Front Squats same bar

*Every drop of bar in a complex = 15 double unders at the end 

12 Day of Christmas 2015

For Time:

  • 1 Muscle Up
  • 2 HSPU
  • 3 Back Squat 115/75
  • 4 Push Jerks 115/75
  • 5 Power Cleans 115/75
  • 6 Lateral Burpees over the bar
  • 7 Mountain Climbers
  • 8 OH Lunges with Plate 45/25
  • 9 T2B
  • 10 Wall ball (20/14#)
  • 11 V-Ups
  • 12 Wall Walks

12/23/2015

A) Back Squat: 3×10 no failure

B) 6 rounds:

  • 15 yard sprint
  • 10 deadlifts at 50%
  • every 2 rounds: 5 pull ups

*Rest 1 min after every round

12/22/2015

A) Bench Press: 3×6

B)  8 min AMRAP:

  • 6 Ring Push ups with arm extension (both arms)
  • 12 Alternating KB Power clean and Jerk (55/35)

12/21/2015

A) Deadlift: 3×5 at 75% of 3 weeks ago

B) 3RFT:

  • 15 KB Swings (55/35#)
  • 5 Roll to Candlesticks to burpee
  • 10 Goblet Squats (55/35#)
  • 8 Russian KB twists (L+R=1)