Too much Nog

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Double Unders 5-10-15-20-25-30-35-40-50 Each round must be performed unbroken before moving to the next round. 10 Min time cap. WOD: Conditioning Back Squat 6x3 Push Press 5x6 Finish: Midline 30 (4) ct Mountain Climbers[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="599" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

12 Days of Fitness

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Rowing 500m for time 2 min Rest & Repeat WOD: Conditioning 1 Body weight clean and jerk 2 Deadlift 3 Box jumps 4 Push ups 5 Pull ups 6 Walking lunges 7 Burpees 8 Kettlebell swings 9 Single arm dumbbell or kettlebell snatch 10 Air…

Shandel

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Fix it Friday Work on a Weakness WOD: Conditioning 50 Slam Balls (heavy) 400m Run 50 Sit Ups 400m Run 50 Hollow Rocks 400m Run 50 KB Walking Lunges 400m Run 50 Med Ball Cleans (Heavy) 400m Run 50 Calorie Row 400m Run…

Saved by the Kettlebell

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Fix it Friday Work on a Weakness WOD: Conditioning 10-20-30-40-50-40-30-20-10 Kettlebell Deadlifts Goblet Squats Kettlebell Swings Finish: Midline 50 (4) Ct. Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="488" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 2000m Row -then- 100 Air Squats 80 Kettlebell Swings (24/16kg) 60 Push Ups 40 Kettlebell Thrusters 20 Hand Release Burpees -then- 400m Partner Run[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="494" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]