WOD:
5 minutes Kettlebell Surrender Lunge m:53lbs f:35lbs
1 minute rest
4 minutes Burpees
1 minute rest
3 minutes Ring Dips
1 minute rest
2 minutes Kettlebell Stiff Leg Deadlifts m:53lbs f:35lbs
1 minute rest
1 minute Kettlebell Darcey Swing m:53lbs f:35lbs

Score is total reps

WOD:
50-40-30-20-10 reps of
Wall Ball Shots 10′ m:20lbs f:14lbs
Double Unders
Ab Matt Sit ups

WOD:
“Who’s your hero Monday”
Choose one of the following Hero WODs

For time:
“Arnie”

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

“White”
Five rounds of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

“Wood”
5 Rounds of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

WOD:
“Death by Deadlifts”

With a continuously running clock do one deadlift the first minute, two deadlifts

the second minute, three deadlifts the third minute…continue as long as you are able.

Use as many sets each minute as needed.

m:225lb f:155lb

WOD:
12 Days of Christmas
Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc

1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (53/35)
12 500 m row

feel free to hum the tune as you go…but don’t forget to breathe

WOD:
5 rounds for time of
5 Power Snatch m:135lbs f:95lbs
10 Burpees

“Med Ball Buddy”
Run 800 meters, 8 Forward Hops Over Ball, 8 Wall Ball Shots 10′
Run 600 meters, 16 Forward Hops Over Ball, 16 Wall Ball Shots 10′
Run 400 meters, 24 Forward Hops Over Ball, 24 Wall Ball Shots 10′
Run 200 meters, 32 Forward Hops Over Ball, 32 Wall Ball Shots 10′
( m:20lb f:14lb, carry med ball on all runs)

WOD:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

WOD:
“Hopper”

WOD:
100 Burpee/Power Cleans m:95lbs f:65lbs
At the top of every minute complete 5 Med Ball Over Bar
Bar should be 6″ above reach