WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
5 Minute AMRAP
15/12 Calorie Row, 15 Power Snatch #95/#65
12/9 Calorie Row, 12 Power Snatch #95/#65
9/7 Calorie Row, 9 Power Snatch #95/#65
Rest 5 Minutes
5 minute AMRAP
15/12 Calorie Row, 15 Clean & Jerk #95/#65
12/9 Calorie Row, 12 Clean & Jerk #95/#65
9/7 Calorie Row, 9 Clean & Jerk #95/#65
Post loads and rounds to comments.
Partner WOD – Christmas Style
12 Days of Christmas – Partner Style
1 Run 200M
2 Power Snatch #135/#95
3 SDHP #135/#95
4 Thrusters #135/#95
5 Burpees
6 Toes 2 Bar
7 Chest 2 Bar Pull Ups
8 KB Swings
9 Box Jumps #30/#24
10 HSPU
11 Power Clean & Jerk #135/#95
12 Man Makers #35/#20
Complete:
Rd 1
Rd 2, 1
Rd 3, 2, 1
Rd 4, 3, 2, 1….
Post partners and times to comments.
WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
4 Rounds:
21 Deadlifts #135/#95
15 Box Jump Overs
9 Push Jerks #135/#95
A.3
3 Rounds
20 Weighted Sit Ups
30 Banded Good Mornings
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WOD
A.1 Pendlay Barbell Row – 8, 8, 8, 8
A.2
In Teams of 2:
20 Minute AMRAP
Teams of 2:
3 Wall Balls
3 Kettlebell Swings
3 Calorie Row
Next round is 6’s, then 9’s, etc…
Partners complete full rounds
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WOD
A.1 Clean Complex X 6
Hang Power Clean + Pause Front Squat + Squat Clean
Set #1 (0:00) – 1 Complex @ 50%
Set #2 (1:30) – 1 Complex @ 55%
Set #3 (3:00) – 1 Complex @ 60%
Set #4 (4:30) – 1 Complex @ 65%
Set #5 (6:00) – 1 Complex @ 70%
Set #6 (7:30) – 1 Complex @ 75%
A.2
2 Rounds:
400 Meter Run
15/12 Calorie Row
12 Squat Cleans #115/#80
A.3
With a Running Clock:
0:00 – 0:30 – Push Up Plank
0:30 – 1:00 – Elbow Plank
1:00 – 1:30 – Side Plank (Right)
1:30 – 2:00 – Side Plank (Left)
2:00 – 2:30 – Elbow Plank
2:30 – 3:00 – Push Up Plank
At the 3:00 mark, complete 30 Glute Bridges
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WOD
A.1 Push Press – 3, 3, 3, 3, 3
A.2
4 Minute AMRAP
27 Calorie Row
27 Burpees
27 Chest 2 Bar Pull Ups
Rest 4 minutes
4 Minute AMRAP
21 Calorie Row
21 Burpees
21 Toes 2 Bar
Rest 4 minutes
4 Minute AMRAP
15 Calorie Row
15 Burpees
15 Pull Ups
Post loads and scores to comments.