WARMUP: light mosey
THE THANG: Coors light type stuff
MARY: nope… but I’m trying to hit a year-end goal/quota & Bird-guy don’t do BBs…
ANNOUNCEMENTS: Newsletter stuff
COT: prayer stuff
Temps were going to be on the cooler side so opted for a lighter weight, high rep workout format. Don’t worry, added a couple of heavy coupons that took their toll on the PAX. What doesn’t kill ya makes you at least 1% better.
WARMUP: Mosey around the COT parking lot for about 3 min and ended near COT where my board of pain was placed and couple of heavy coupons lay lurking. We completed all of the cardio exercises listed on the board in succession to complete the warmup – 30xSSHIC , 20xMCsIC, 10xBurpeesOYO
THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
60 reps – SSH
50 reps – Alt. 1 Handed KB Swings
40 reps – Mountain Climbers
30 reps – Alt. 1 Handed KB Swings
20 reps – Burpees
10 reps – Alt. 1 Handed KB Swings
Run length of parking lot away from FB stadium, NUR back.
Round 2:
60 reps – SSH
50 reps – Alt. Rev Lunges w/ KB
40 reps – Mountain Climbers
30 reps – Alt. Rev Lunges w/ KB
20 reps – Burpees
10 reps – Alt. Rev Lunges w/ KB
Run length of parking lot away from FB stadium, NUR back.
Round 3:
60 reps – SSH
50 reps – Alt. Snatches w KB
40 reps – Mountain Climbers
30 reps – Alt. Snatches w KB
20 reps – Burpees
10 reps – Alt. Snatches w KB
Run length of parking lot away from FB stadium, NUR back.
Round 4:
60 reps – SSH
50 reps – Alt. SquattoCleantoPress w KB
40 reps – Mountain Climbers
30 reps – Alt. SquattoCleantoPress w KB
20 reps – Burpees
10 reps – Alt. SquattoCleantoPress w KB
Run length of parking lot away from FB stadium, NUR back.
The format described above was completed while the PAX took turn farmer’s carrying 2 – 45lb plates approx. 40-50 yards each trip. Each PAX took 5 trips. Forearms and fingers were aching by the end. PAX made it into RD #3.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Serve on Jan 1st
COT: STK!
WARMUP: 50 SSH 30 MNC 25 Merkins
THE THANG: Descending from 10 Goblet Squats, Bent Rows, Deadlift, KB Swings
In between each round a mix of overhead carry, mosey, bear crawls, burpees, merkins and more fun
MARY: Stretching
ANNOUNCEMENTS: Christmas party of Friday
COT: Prayers for the season
It was a cold and stormy morning.
Santa came early and so the first 12 Days of Christmas WOD is here!
As it was nasty we moved across the street to American Jackal Land for cover.
Went like this.
1-run (in place)
2- Wide Arm Merkins
3-Goblet squats
4-LBCs
5-Diamond merkins
6-chest press
7-Hammers
8- Calf raise
9- Sumo goblet
10-Lunges (10 each leg)
11-Lawnmower
12-/ Dead lift
After a bit of stretching we called it a day.
A generous person will be enriched, and the one who gives a drink of water will receive water. Proverbs 11:25
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Imperial Walker, Hillbilly Walker, Moroccan Night Club
THE THANG: Descending ladder from 10 of bent arm rows, kb swings, goblet squats all punctuated by overhead carry
MARY: down dog
ANNOUNCEMENTS: Christmas party, bethels next Thursday
COT:
WARMUP: did some stuff
THE THANG:
Attempted 8 rounds. Got 5.7
10 reps each.
Halo squat
Clean and Press. 10 ea side
Ballistic Row
Curls
Around the World with Chop
Lunge Twist
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: the usual suspects
THE THANG:
Rack up as many points as possible in 3 categories. However, PAX must do 1 exercise per a category in order (BW, gear, MOT). Within category, Pax has choice of exercise and can keep score themselves
Body weight
1 point:
• 10-SSH
• 25 LBC
• 30 ankle taps each side
2 points:
• 10 merkins
• 10 bomb-jacks
• 20 flutters each side
• 20 BBSU
3 points:
• 10 Burpees
• 20 jump Squats
• 10 Apollo ono each side
4 points:
• 10 Lt. Dan
• 20 box cutters
5 points:
• 10 Kraken-merkins
• 5 Navy Seal Burpees
10 points:
• 10 Kraken Burpees
Gear
1 point:
• 10 KB swings
• 20 kb bicep curls
• 10 OH Press
2 points:
• 10 cleans each side
• 10 Goblet Squats
• 10 KB Halos each side
3 points:
• 10 Snatches each side
• 20 KB Gorilla-smashes each side
• 5 manmakers w Cindie
• 15 Sledge-tire
4 points:
• 10 crab-press each side
• 10 deadman-to-barbarian
• 5 tire flips
5 points:
• 10 underswitch to crab-press each side
• 10 tire flips
10 points:
• 5 “Tower of Power” (2x Cindie Merkin pyramids)
• 15x 80# sandbag ground-over-shoulder
MoTs
1 point: mosey
2 points:
• Nur
• Side shuffle
• Carioca
3 points:
• Farmer Carry – 1 coupon
• Lunge walk (BW)
4 points:
• Nur w 1-coupon
• Lunge walk w 1-coupon
5 points:
• nur or F-Carry w DOUBLE coupon
10 points:
• Lunge-walk w double coupon
• burpee-broad-jump up & back
• Roll tire up, flip it back
• Lt-Dan magic legs up/crawl-bear down
MARY: kettlebell slalom… That’s all we had time for
ANNOUNCEMENTS: operation love (turkey collection for 11/23), other newsletter stuff
COT: held… Fifth core principle
WARMUP: SSH, Windmill, off cadence merkins, low slow squat, moroccan neck guy clubs
THE THANG: circuit, beginning with 8 reps each, increasing by 2 reps each time through
DL
Goblet squat
Merkins
OH press
kettlebell cleans
split squat each leg
Single leg DL
Repeat +2 reps
Farmers Carry, Rack carry, OH carry, farmers carry
25 KB swings
25 Merkins
Plank
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 50 SSH 5 burpees
THE THANG:
“First phase- in rain”
Descending rounds of merkins with KB work each round
Starting with 20 merkins, reducing 2 every round
KB Swing
10
KB Goblet Squat
12
KB Clean & Press (8 each arm)
16 total
KB Deadlift
14
KB Upright Row
12
KB Reverse Lunge (5 each leg)
10
KB Swing
20
KB High Pull
12
KB Curl
10
KB Front Rack Hold (30 seconds each side)
“Second phase”
Cycle through five stations continuously for 3 rounds. Each for 1 minute, rest 15 sec between rounds.
1. KB Snatch (L)
2. KB Snatch (R)
3. Merkin → KB Row Combo (1
merkin, 1 row each side = 1 rep)
1. KB Thruster (squat + press)
2. KB Swing to high Pull
After each round, perform 10 diamond merkins
Third phase-
Every minute on the minute
(EMOM X 8):
• 5 Merkins
• 5 KB Swings
• 5 KB Goblet Squats
• 5 KB Bent-Over rows
Tried a new exercise- Weighted monkey humpers- suck just like they sound.
MARY: nah
ANNOUNCEMENTS: Bethel, BBQ and Bourbon, Christmas party
COT:
Yes