#Blessed (Reps) 5 min AMRAP 5 Pull-ups 10 Hang Squat Clean (95/65) 15 Box Jumps (24/20) Then, Rest 2:00 5 min AMRAP 5 Box Jump Overs (24/20) 10 Shoulder to Overhead (95/65) 15 KBS (53/35) Score is total reps completed Box Jumps = extend hips at top Box Jumps Overs = hip extension not required | 0% |  | |  | 0% |
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*Back Squat EMOM (Check In) From a rack - Min 0-3: 6 Back squat @ 50% 1rm Min 3-6: 5 @ 60% Min 6-8: 4 @ 70% Min 8-10: 2 @ 75% | 0% |  | |  | 0% |
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1 Clean 2 Jerk (Weight) 7 Sets 1 Power Clean, 2 Push Press Increase weight as desired. | 0% |  | |  | 0% |
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1 MILE RUN OUTSIDE (Time) 1 mile outside run. Please post your time as MM:SS. | 0% |  | |  | 0% |
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1 Power Snatch + 1 Hang Power Snatch (Weight) 6 Sets, Rest 1 min between sets. 1 Power snatch + 1 Hang Power Snatch Increase weight each set | 0% |  | |  | 0% |
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1/2 Murph (Time, Rx+) 800m run 50 pull-ups 100 push-ups 150 air squats 800m run Rx+ = Chipper style or 20# Vest | 100% |  | |  | 0% |
Planned: Mon,May27,2019 Wed,May1,2019 Mon,May28,2018 Tue,May1,2018 Mon,May29,2017 |
10 rep max back squat (Weight) To end our 12-6-3 cycle, build up to a heavy 10 rep max on your back squat. Ideally this should be 75% or more of your 1 RM. | 0% |  | |  | 0% |
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1000m Row For Time (Time) For Time: 1,000m Row | 100% |  | |  | 0% |
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10:00 Skill Work (Check In) Spend 10 minutes practicing skill work/gymnastics work Pistols Hand Stand Push Ups Hand Stand Walks Rope Climbs Muscle Ups (bar or ring) Etc. | 0% |  | |  | 0% |
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10k row (Time) 10K row for time Or October Challenge | 0% |  | |  | 0% |
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10th Day of Christmas (Reps) 1:30 Max Wallball Reps Men/Women (20/14) Masters (16/12) | 100% |  | |  | 0% |
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11th Day of Christmas (Reps) 2:00 Max Rep KBS Men/Women (53/35) Masters (44/26) | 0% |  | |  | 0% |
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12 Days of Christmas (Time) Just like the song, for time: 1 Burpee Box 2 Push Press (65#/95#) 3 Front Squat 4 Power Clean 5 Deadlift 6 Burpee 7 Med Ball Clean 8 Wall Ball (14#/20#) 9 KB Swing (35#/53#) 10 KB Lunge 11 Push-up 12 KB Box Over | 100% |  | |  | 0% |
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12 Days of Christmas 2017 (Time, Rx+) Just like the song, for time: 1 Thruster (55#/75#) 2 Power Clean 3 Bar Facing Burpee 4 Front Squat 5 Push Press 6 Hang Clean 7 Deadlift 8 Wall Ball (14#/20#) 9 Overhead Lunge with Medicine Ball 10 Kettlebell Swing (35#/53#) 11 Goblet Squat 12 Lunge with Kettlebell Rx+= Barbell (65#/95#) | 100% |  | |  | 0% |
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12 Days of Christmas 2018 (Time, Rx+) Just like the song - for time 1 ohs (95/65) 2 power snatch 3 push press 4 burpee over bar 5 hang clean 6 deadlift 7 wallballs (20/14) 8 medball cleans 9 box jumps (24/20) 10 kb lunges (53/35) 11 kbs 12 kb box over Rx+ (115/75) | 100% |  | |  | 0% |
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12 Days of Christmas WOD 2019 (Time, Rx+) Just like the song - for Time: 1 - Thruster (95/65) 2 - Front Rack Forward Lunge (95/65) 3 - Push Press (95/65) 4 - Front Squat (95/65) 5 - Burpee Box Jump (24/20) 6 - Hang Clean (95/65) 7 - Deadlift (95/65) 8 - Wall Balls (20/14) 9 - MB Cleans (20/14) 10 - KBS (53/35) 11 - Goblet Squat (53/35) 12 - 12 oz shotgun of beer/fitaid/bang or 12 KB Box Step Overs (53/35) (24/20) Rx+ = (115/75) | 0% |  | |  | 0% |
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12 Days of Redbird (Time) For Time: 1 Thruster (95/65) 2 Hang Power Cleans (95/65) 3 Deadlifts (95/65) 4 Burpees 5 Toes to Bar 6 Box Jumps (24'/20') 7 Hand Release Pushups 8 Reverse Lunges (95/65) 9 Kettlebell Swings (53/35) 10 AbMat Sit-Ups 11 Wall Balls (20/14) 12 Calorie Bike or 12 oz Beer Rx+ 135/95 *Score = Time it takes to complete the workout | 0% |  | |  | 0% |
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12.3 (Reps) AMRAP 18:00 15 Box Jumps (24/20) 12 Push Press (115/75) 9 TTB | 100% |  | |  | 0% |
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12th Day of Christmas (Reps) 1:30 max rep thrusters Men/Women 95/65 Masters 75/55 | 100% |  | |  | 0% |
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13 Going on Hurty (Time) Part I On a 10:00 min clock, every 2:00m 3 Front Squats Increase load each set. Build to a heavy 3 rep. Part II Amrap 13 15/12 Cal Row 9 Kipping Handstand Push Ups 6 Front Squats (115/85) Rx+ 175/115 | 0% |  | |  | 0% |
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