Warm Up

3 X
2 Burpee
4 Lunges
6 Mountain climbers
8 Jumping Jacks

3 x
2 Push up to Down Dog
4 Spiderman
6 Table Tops

Question of The Day
Would you rather cuddle a koala or pal around with a panda?

WOD

5 Rounds

10 Burpees over anything
20 KB Swings or 20 Alt DB Snatches
30 Sec Enterprise

Warm Up
500 meter row or run or 2 x 20 jumping jacks & 5 Burpees

2 x
10 air squats
30 sec hollow hold
10 mission impossibles
5 Push ups
2 x 1 push up to DD to SM

Question of The Day
Would you rather have the ability to see 10 minutes into the future or 150 years into the future?

WOD

Home Baseline

500 meter row or run or 20 Burpees
40 air squats
30 Ab mat sit ups
20 push ups
10 pullups or KB Swings or DB Snatches

-10 min rest-

Repeat the WOD in reverse, your score is the time of the first Baseline. Don’t hold back you’ll have plenty of rest before you do it the second time.

General Warm Up

100 meter run or row @ 60% effort
5 med Ball Thrusters
5 Burpees
2 Inch Worms

100 meter run or row @ 80% effort
5 med Ball Thrusters
5 Burpees
2 Inch Worms

100 meter run or row @ 100% effort
5 med Ball Thrusters
5 Burpees
2 Inch Worms

Spiderman out
Zombie back
Bear crawl out
Zombie back

3 min self stretch

Melee

3 Rounds

100′ forward sled pull
200 meter run
20 Mace Bell thrusters
200 meter run
100′ backward sled pull

Bulldozer

12 min

2 k row
AMRepAP in remaining time
Wall Balls

Rx 14# / 20#, 9’/10′

-3 min rest-

12 min

1 mile run
AMRepAP in remaining time
Max Bench Press
Rx 75 / 135
M 46 / 85

-3 min rest-

12 min

1K row
1/2 mile run
AMRepAP in remaining time
Ground to overhead

Choose any movements and weight, score is total weight lifted

Score is total reps, 10 lbs = 1rep for G2O

Warm Up

Fish Game or Darts 4 min

2 x
5 x 4 count squats
10 x med ball rig taps
10 Shoulder Taps
10 Bridge leg lifts

2 x
5 empty bar back squats
2 pause squats, 1,5,1,1

then:
20 sec active pigeon stretch
2 inch worms

Question of The Day

Would you rather have “Auld Lang Syne” stuck in your head for the next year, or have a recurring dream about the ball dropping in Times Square every night for a year?

WOD

Base Builder (35 min time cap)

5 Rounds

400 meter run or 500 meter row
12 Wall Balls
9 med ball slams
6 plank up and downs
3  Manmakers

Warm Up

Death By Cal row or run

3 x
50 Singles
10 jumping squats
3 x Pu to DD to Sm

Then
Pancake stretch
Rig calf stretch

Question of The Day

Would you rather be able to say “Happy New Year” in 100 different languages, or know the answer to 1000 random trivia questions?

CORE

AMRAP 10 min

20 obliques band twists (10 each side)
10 Toe Taps
20 KB side bends (10 each side)
10 Table Tops
20 Hollow Hold Scissor kicks

WOD

1 min SPRINT DAY !!!

1 min Sprint: 20 sec easy
1 min Sprint: 40 sec easy
1 min Sprint: 1 min easy

– 1 min rest –

4 Stations

Rowing
Running (gym sprints)
Bike
10 DU’s & 10 Wall Balls