5 Rounds

400m Run

10 KB Thruster R Arm 1.5/1pood

10 KB Thruster L Arm 1.5/1pood

15 K2E

I said to DB, "This one looks easy on paper." Man was I wrong! It was insanely hot while running. I felt really fresh and strong throughout the whole thing though. It was just one of those good days when you just cruise. I kept a constant pace through the first four rounds, but had to slow considerably in the 5th.

FOR STRENGTH: 8-6-4-2
Double KB thrusters
Strict Pullups
Deadlift

Finisher:
Double kb thrusters (53/35)
burpees
5-10-15-10-5
*What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.

The goal is to get to 101 Push Press as fast as you can. Whenever you stop you need to do three burpees before you start again. You can rest the bar on your shoulders either in front or in back but if you drop it. Burpees.

Ylöstyönnöt kolmosista ykkösiin

3 x
20 cal row
max reps pull ups
1 min lepo

3 x 20 cal assaultbike
max reps HSPU
1 min lepo

150 wall ball shots with 20lb medicine ball.

For time
150 Wall Ball Shots Rx 20 lbs

my total time for 12 days of Christmas : 1 hr 59 minutes and 27 seconds
+1 hour penalty for non-RX
total 2 hours 59 minutes and 27 seconds

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

I don't know what it is about this workout and me but I really do well at it. Second time around was better than my first.

Skill
Butterfly Kipping Pullups 21-15-9 (1 min rest)

Endurance
10x400m (2 min rest)
Split times: 1:25 - 1:46
This destroyed my lungs!

Strength
Shoulder Press 3x5 50kg (3 min rest)
12-9-6 40kg (1 min rest)

WOD
9-7-5 Reps for time of: Unbroken Snatches + 36" Box Jumps
Tough little burner!

Back Squats 10-8-6-4-2
75-85-95-105-115

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Post WOD for time - 03:30
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up