ritcheyer/2019 12 WODs.md

## 2019 12 WODs.md

      
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              2019 12 WODs.md
            
          
    Round 1

Helen

3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Fran

21-15-9 reps, for time.
Thruster 95 lbs
Pull-ups	

Nancy

5 rounds for time
400 meter run
Overhead squat 95 lbs x 15

Jackie

For time
1000 meter row
Thruster 45lbs (50 reps)
Pull-ups (30 reps)

Round 2

DT

5 rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Grace

30 reps for time
Clean and Jerk 135 lbs

Angie

For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next
Diane

21-15-9 reps, for time
Deadlift 225 lbs
Handstand push-ups

Round 3

Karen

For time
Wall-ball 150 shots

Nasty Girls

3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)

Isabel

30 reps for time
Snatch 135 lbs

Elizabeth

21-15-9 reps, for time
Clean 135 lbs
Ring Dips