***REMINDER (ONLY CLASSES)***930a & 430p***

WOD

10 ROUNDS, 30:00 CAP:

6/4 STRICT PULLUP

5 MB G2OH 50/30 OR BP 45/25 OR DBs 30s/20s

10 MB STEPUP 20” OR BP OHL OR LOW CARRY LUNGE

15 SITUP

COOL DOWN

*** REMINDER (ONLY CLASSES ARE) *** 630a *** 730a *** 845a ***

BUDDY WOD

*TEAMS OF 2 OR 3 – ALT. EXERCISES

AMRAP 30:00:

10/8 CAL ROW

10 BENCH PRESS 125/80

10 KB SWING 53/35

10 TTR

10 GOBLET SQUAT

COOL DOWN

WOD

12 DAYS OF XMAS

*IT GOES LIKE THE SONG: 1, 2-1, 3-2-1, 4-3-2-1, ETC.

1 SQUAT CLEAN 115/75 (RX+ 135/95)

2 SH2OH

3 HANG POWER CLEAN

4 DEADLIFT

5 BURPEE

6 T2B

7 PULLUP (RX+ C2B)

8 PUSHUP

9 SQUAT

10 LUNGE

11 CAL BIKE-SKI-RUN

12 G2OH

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3X

10-14 TOP DOWN ALT. DB PRESS

10-14 BRIDGE DB FLOOR PRESS

16-20 BAND TRICEP PRESS DOWN

16-20 BAND LAT PULL DOWN

1:00 REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

4 ROUNDS, 24:00 CAP:

24 NO JUMP BURPEE

100 SINGLE UNDER

24/20 CAL ROW OR 20/16 CAL B.ERG-SKI

100 SINGLE UNDER

24 MB DEADLIFT SINGLES 100/70

100 SINGLE UNDER

COOL DOWN

WOD 1

AMRAP 9:00:

3 C2B PULLUP (RX+ BAR MUP)

6 BOX JUMP OVER 24/20” (RX+ 30/24”)

WOD 2

30-20-10, 15:00 CAP:

DB HANG SNATCH 35s/25s

CAL ROW *W: 24-16-8

LOW REVERSE CARRY LUNGE

COOL DOWN

WOD

AMRAP 16:00:

8/7 CAL

8 SQUAT THRUST

8 WALL BALL 20/14, 10/9’

8 MB DEAD BUG

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT OR SUMO

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

2 CLEAN AND JERK OR 1 POWER SNATCH OR BOTH *ODD/EVEN

WOD

15X1:00:

EVERY MIN. COMPLETE

6 HAND RELEASE PUSHUP (RX+ HSPU)

4 HANG POWER CLEAN 135/95

2 PUSH JERK

*SCORE IS – IF MAINTAINED OR WHAT WAS MODIFIED

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BOX SQUAT

WOD

3 ROUNDS, 20:00 CAP:

*BIKE METERS / MOD: 600M RUN

25 T2B

25 KB SWING 53/35

–

* 1500/1300 B.ERG

OR 1.8/1.6K ECHO – 1800/1600 AB

COOL DOWN