Extended Warmup + Burgenor Barbell Warmup
Clean
3×5 with an empty bar [95#]
5×3 with 60% 1RM [115#]
3×3 work up to your daily 3x Max [145#]
Shoulder to Overhead
3×3 @ 80% 1RM
[145#]
Deadlift Cycle
1×20 in 5:00 @ 70% 1RM
3×10 in 5:00 @ 70% 1RM
[210#]
WOD
4 Rounds
15x DB/KB Thrusters
20x Walking Lunges
15x Burpess
Did the daily WOD with the 30# Weight Vest. Hoooyah…
For Time: 12 Days of Xmas
1 Wall Climb
2 Burpees
3 Deadlift (95#)
4 Pull-ups
5 V-Ups
6 Jumping Lunges
7 Push Press (2×35#KB)
8 Sit-Ups
9 Push-Ups
10 Box Jumps
11 Cleans (95#)
12 Toes To Bar
[41:23]
*Felt harder than Murph to be honest.
Daily WOD:
For Time
200m Run
21x Front Rack Lunges (2x35lb KB), V-Ups
200m Run
15x Front Rack Lunges (2x35lb KB), V-Ups
200m Run
9x Front Rack Lunges (2x35lb KB), V-Ups
[7:40]
Thorisdottir Complex
3x Rounds
6x Bar Facing Burpees
Complex [95#]
5x Deadlift
4x Hang Cleans
3x Front Squats
2x Thrusters
1x Push Press
10m Overhead Carry
Double Under Practice 10:00
5×3 Strict Pull-ups
WOD: For Time
3x Rounds
7x Pull-ups
14x KB Swings 25#
21x Jump Rope
200m Run
[6:10]
“The 7 Samurai”
7 Rounds For Time
7 HSPU 🔥
7 Thruster @ 95# 🔥
7 Toes To Bar 🔥
7 DL @ 185# 🔥
7 Burpees 🔥
7 KB Swings 🔥
7 Pull-ups 🔥