123115

SKILL

60 Cal Row

WOD

The Chief

[AMRAP] – As Many ROUNDS As Possible in 5 three-minute rounds of:

–  3 Power Cleans  @ 135 lbs / 95 lbs
–  6 Push-ups (Hand Release)
–  9 Air Squats

Rest 1 minute between each 3 minute round.

Score is the total of rounds COMPLETED in each of the 5 three-minute rounds.

123015

STRENGTH

1 REP SNATCH

WOD

5 Rounds

250 m row/200 m run
25 Thrusters 45/35
15 Toes To Bar

122915

STRENGTH

1 REP SQUAT CLEAN

WOD

10 ROUNDS

20 Double Unders
3 power cleans 185/115

CORE

L-Sit Holds

21-18-15-12-9-6 (Second holds)

122815

STRENGTH

Dead Lifts 5×10 (Climbing)

WOD

INDY

12 Min Time Cap

5 rounds

5 burpees
10 box jumps
15 kb swings 53/35
20 sit ups

* if you don’t finish under 12 minutes, 30 wall balls (30/20)

CORE

Back Extensions

21-18-15-12-9-6

122715

STRENGTH

Clean and Jerk
1×5
1×3
1×1

Climb in weight per set.

Incredible HULK WOD

[AMRAP] – As Many REPS As Possible in 20 minutes of:

(everything is  @ 115 lbs / 75 lbs)

–  5 Deadlifts
–  5 Hang Power Cleans
–  5 Front Squats
–  5 Push Presses
–  5 Back Squats

122615

Team WOD Saturday

For Time – 2 person Teams

800 meter run
40 Front Squats (95/65)
30 Front Rack Lunges (95/65)
800 meter run
40 Back Squats (95/65)
30 Back Rack Lunges (95/65)
800 meter run

Both partners need to run together with a band (to stay connected).

12 Days of Christmas

12 Days of Christmas WOD

1 Muscle Up/Bar Muscle Up
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

“12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

122315

STRENGTH

BACK SQUAT

1×1 (Heavy)
1×5
1×10
1×15

WOD

For Time

21-15-9

Deadlifts 275/185
Box Jumps 30″/24″

* Scale Accordingly

122215

Skill/Strength

20 Minute EMOM

ODD – 15 Wall Balls
EVEN – 15 Sit Ups

WOD

FOR TIME

15-10-5

Power Cleans 135/95
Hand Stand Push Ups

Immediately into:

15-10-5

Hang Power Cleans
Ring Dips

122115

Strength/Skill

2 x 800 meter run (weather contingent – 2 x 1000 meter row)

WOD

2 Rounds

20 Overhead Squats 115/80
20 Toes To Bar (Scale – Knees To Elbow)
10 Snatch 115/80
10 Chest To Bar Pull Ups (Scale – Pull Ups)

* Muscle Ups (bar or ring) can be substituted for pull ups.