WOD
Monday 20231225

Push Ups 5.10.5.10
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
6 rounds for time:
10 push press
9 deadlift
Saturday 20231223
Push Ups 20.5.5.5
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
Deadlift 5.5.5.5.5 increase Weight each round.
Friday 20231222
Push Ups 15.10.15.5
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
Wod
15 minutes of:
Row 250 meters
25 Push-ups
Thursday 20231221
Push Ups 10.20.10.08
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
Power Clean
12 Sets x 3 Reps (60-75%)
Tuesday 2023 1219
Push Ups 8.15.8.8
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
For Load:
5 Back Squats (50%)
3 Back Squats (60%)
1 Back Squats (70%)
Monday 20231218
20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Saturday 20231216
Push Ups 10.15.10.15
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
WOD
Thrusters
7.7.7.7.7.7
Friday 20231215
Push Ups 5.8.5.10
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
Rest 45 seconds between rounds
Thursday 20231214
Push Ups 14.12.14.12
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
For Load:
5 Bench Press (50%)
3 Bench Press (60%)
1 Bench Press (70%)
Tuesday 202312
Push Ups 12.8.10.6
execute for 2 rounds
Rest no less than 30 seconds | No more than 1 minute
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5