WOD Dec. 23
Warm Up
Strength Component: 5,5,3,3,1,1 Push Press
12 min AMRAP
10 Pull Ups
8 Thrusters 95/65#
6 KB Snatch (3 each arm) 53/35#
4 Deadlift 255/165#
Core: 100 Russian Twists 20/15# slam ball
WOD Dec 22nd
Warm Up
Strength Component: 5×5 OHS
Wod:
Reps of 21,15,9
HSPU
Box Jump 24/18
Power Snatch 75/55#
Core: 100 ab mat sit ups
WOD Dec. 21
Warm Up
Strength Component: 5,5,3,3,1,1 Shoulder Press
Wod:
10,9,8,7,6,5,4,3,2,1 reps for time
Thrusters 95/65
GHD Sit-ups
Goblet Squat 53/35
Burpees
Deadlift 135/95
Ring Push-ups
Note: Goblet squat is done by grabbing a KB by the handle on both sides, holding it against your chest and squatting down with it.
WOD Dec. 20th
Warm-Up
Strength Component: 5,5,3,3,1,1 Deadlift
Wod:
30 burpees immediately followed by:
3 Rounds for time
15 Box Jumps 24/18
10 KB Swings 80/70/53/35#
5 Chest to Bar Pull ups
Core: 40 GHD Sit Ups
WOD Dec. 19th
Warm Up
Strength Component:5×5 Snatch Balance
Wod: 2 Rounds for time
20 Burpee Ball slams 20/15
20 Sit ups
20 Jumping Squats 45# barbell
20 Ring Body Rows
20 Push Ups
20 Cal on Rower
Core: 3 x max time Static leg lift 6″ off ground
Dec. 18th WOD
Gold Medal Dodgeball Team "In the Face!"
Warm Up
Strength Component: 5,5,3,3,1,1 Bench Press
Wod:
Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps
135 pound Push Jerk x 6 reps
Core: 50 toes to bar
WOD Dec. 17th
Warm Up
Strength Component: 5×5 Weighted Pull up
Wod:
30 Box Jump 24/18 immediately followed by:
3 rounds for time
10 Back Squat 185/135#
20 push ups (games standard)
10 KB swings 70/53/35#
20 Double Unders
Core: 100 Ab mat sit ups
WOD Dec. 16th
Warm Up
Strength Component: 5×5 Snatch balance
Wod:
50 walking lunge with plate overhead 45/25
Row 200m
40 Push ups
Row 200m
30 air Squats
Row 200m
20 Ring Dips
Row 200m
10 Pistols (5 each leg)
Row 200m
Core: 40 GHD sit ups
WOD Dec. 15th
Warm up:
500m row, leg swing front to back and side to side 10 each way each leg, 10 toe touches, 10 shoulder dislocates, 3 min Squat hold
Wod: “12 Days of Christmas”
1 Deadlift 75% of 1RM
2 HSPU, 1 Deadlift 75% of 1RM
3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
4 Kettlebell Swings 70/53/35#, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
6 Box Jumps, 5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift 75% of 1RM
7 DB Thrusters 35/20#, 6 box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift
8 Sit-ups, 7 DB Thrusters, 6 box jumps, 5 push ups, 4 KB Swings, 3 pull ups, 2 HSPU, 1 Deadlift
9 DB Push Press 40/25#, 8 Sit ups, 7 DB Thrusters, 6 box jumps, 5 push ups, 4 KB Swings, 3 pull ups, 2 HSPU, 1 Deadlift
10 Wall Balls 20/16#, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB swings, 3 Pull ups, 2 HSPU, 1 Deadlift
11 Double Unders, 10 Wall Balls, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift
12 Burpess, 11 Double Unders, 10 Wall Balls, 9 DB push press, 8 sit ups, 7 DB Thrusters, 6 Box Jumps, 5 Push ups, 4 KB Swings, 3 Pull ups, 2 HSPU, 1 Deadlift
WOD Dec 14th
Warm-up
Strength Component: 5×5 Squat Clean
5 rounds for time
10 Ball Slams 20/15#
20 Back Extensions
30 Front Squats 45lb bar
Core: 3 sets max time L-sit