WOD:
“12 Days of Christmas” in July
FOR TIME
100m Run
2 Clean and jerks (155#/105#)
3 Chest-to-bar pull-ups
4 Clapping Pushups
5 Box jumps (30″/24″)
6 Overhead bumper plate sit-ups (25#/15#)
7 Ring dips
8 Medicine ball cleans (20#/14#)
9 Kettlebell swings (53#/35#)
10 V-ups
11 Wall balls (20#/14#)
12 Broad jump burpees
*If you can sing the song, you know how this goes!*
Mission Fit:
14 Minute AMRAP
30 Double unders
10 Slam balls
20 Sit-ups
WOD:
Heavy Day – Back Squat
5 Sets For Load:
7 Back Squats
Accessory:
3 Rounds of:
10 DB Bulgarian split squats (per leg)
30 Banded good mornings
100m Empty prowler SPRINT
*Rest as needed between rounds*
Mission Fit:
Partner Workout!
FOR TIME
1 Mile run
*Alternating 200m sprints*
Then, 5 rounds of:
*Partner 1*
10 Wall balls
5 Pull-ups
*Partner 2*
Plank hold
WOD:
Chipper Wednesday!
FOR TIME
60/42 Calorie echo bike
30 Toes-to-rings
15 Bar muscle-ups
40/28 Calorie echo bike
20 Toes-to-rings
10 Bar muscle-ups
20/14 Calorie echo bike
10 Toes-to-rings
5 Bar muscle-ups
Mission Fit:
3 Rounds for time
20/15 Calorie echo bike
200m Run
100m Farmers carry
Accessory:
Pre-workout:
For Load:
Tempo Strict Press
5 Sets x 3 Reps
WOD:
5 Rounds for Time
10 Deadlifts (225#/155#)
“X” bar facing burpees
(5,10,15,20,25)
Mission Fit:
FOR TIME
1k Row
50 Medicine ball cleans
30 Burpees
WOD:
Litchi
4 Rounds For Time:
Run 1200m
– Rest 2:00
Mission Fit:
5 Min. AMRAP
5 Box Jump Overs
5 Push-ups
5 Toes-to-bar
Rest 2:00
Repeat Reps for Time
WOD:
Rest Day!
