WODs for
WODs
Leaderboards
Courtney Mitchum
Nick Baginski
Stephanie Curci
Gene Parker
Anthony Grady
Brad Cooper
Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. For Time: Angie's House 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats Helen's House 400 m Run 21 Kettlebell Swings 53/35 12 Pull-ups Fran's House 15 Thrusters 95/65 Nancy's House 400 m Run 15 Overhead Squats 95/65 lbs Grace/Isabel's House 20 Ground To Overheads 95/65 lbs Kelly's House 400 m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Post total time.
Tabata Bar Hang Tabata Wall Handstand Hold The Tabata interval is 20 secs of work followed by 40 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
20 seconds work, 40 seconds rest x 8 Rounds Alternate between Bar Hangs and HAndstand Holds
Every 1 min for 24 mins, alternating between: 10 Single Arm Dumbbell Thrusters 8 Row Calories 6 Dumbbell Devil Press Run, 100 m
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