Round 1: Warm-up 15:00

5 x 10 pull ups & 10 air squats (not for time but should be done at a brisk pace.

Light strech

100 sit-ups

Round 2: Strength

5 x 3 push press (my sets – 115 x 3, 135 x 3, 155 x 3, 155 x 3, 155 x 3)

Max reps push press (50% body wt.). For me – 95 lb. x 31

Round 3: Endurance – Broken 2K row

1000 meters – my time 3:34

rest 2:00

1000 meters  – my time 3:44

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2:  Artic ACE (not Rx Ace) 20 lb. wt. vest

1 mile run (trail/hill)

3 rounds of 50 air squats, 40 push-ups, 15 star jumps

1 mile run

My time – 36:44 (Rx is  50 air squats, 20 wide push-ups, 15 star jumps, & 10 ring dips), but outside in the snow I had to make adjustments.

Round 1: warm-up 20:00, within the warm-up include 2 rounds of 20 reverse crunches, 20 v-sit ups, 25 sit ups, then rest for 0:30 and do 3:00 plank (least sets possible).

Round 2: Switch (Log PT) 50 lb., 3.5 ft. log

3 rounds for time – 400 meter up/down (incline) carrying the log, at top & bottom of trail do 20 push ups on log, 10 shoulder press, 20 squats w/log.

My time – 50:15

(I called this WOD Switch as I found myself shouting out “switch” as I shifted the log from right to left shoulder, etc.  Although alone, it helped thinking of Kokoro and yelling out switch to the boat crew, as one needed to switch shoulders.)

Round1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round2: 1.5 Kettlebell (or wt. of your choice)

100 snatch (50/side)

80 goblet squats

60 swings

40 walking push-ups/1 hand on bell

20 thrusters (10/side)

My time – 26:31

Round 1: Warm-up

5 rounds of 12 push-ups, 15 air squats, 80 punches (heavy bag), 12 kicks (heavy bag), 30 sit-ups (w/14 lb. d-ball)

The warm-up is not for time, but you should be going at a pace that you’ll finish within 20 minutes.

Round 2: 5K row for time

My time – 19:25 (new PR, my last PR was 19:31)

Round 1: warm-up 15:00

Round 2: Murph (w/20 lb. vest) for time

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Partition: 20 sets of 5 pull ups, 10 push ups, 20 air squats

My time – 50:19 (not my best, which 48:46, but on Dec. 26th, I’ll take it!)

Round 1: light warm-up 10:00

Round 2: Annie for time

50, 40, 30, 20, 10 for double unders & sit-ups

My time – 7:01

rest 5:00

Round 3: Jackie for time

1000 meter row

50 thrusters (45 lb.)

30 pull ups

My time – 9:15

rest 5:00

Round 4: 12 Days of X-Mas (sequence is just like the song…yes it’s a lot of reps).  Feel free to choose your own exercises…below are the one’s I did.

1 – bag slam (130 lb.)

2 – 10 punch/4 kick combo on heavy bag

3 – burpees

4 – 4 punch/sprawl

5 – pull ups

6 – ball slams (30 lb. d-ball)

7 – kettlebell swings (53 lb.)

8 – air squats

9 – hollow rock

10 – push ups

11 – split jumps

12 – 12 x 100 meter row (e.g. row 1200 meters)

My time – 36:12