WOD
*TEAMS OF 2 OR SOLO
12 ROUNDS, 30:00 CAP:
THE WORKOUT GOES LIKE THE SONG – 1 – 2.1 – 3.2.1 – 4.3.2.1 – 5.4.3.2.1 – ETC.
12 DAYS OF XMAS
1 SNATCH 135/95
2 FRONT SQUATS
3 JERKS
4 DEADLIFTS
5 T2B
6 PULLUPS
7 PUSHUPS
8 MB LUNGES 50/30
9 MB G2OH
10 BURPEES
11 LATERAL JUMPS
12 CAL BIKE-SKI-RUN
COOL DOWN
STRENGTH / FOUNDATION
3X4:00:
3 ARM BAR L/R
5 BRIDGE
40 BRIDGE STEP
5 BIRDDOG L/R
10 SCORPION
5 CAT- COW
WOD
16:00 CAP:
100 DUBS / MOD: 150 SINGLES
75 HANG POWER CLEANS 75/55
100 SITUPS
75 PUSH PRESSES
100 DUBS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 BENCH PRESS
WOD
6 ROUNDS, 18:00 CAP:
10 BOX JUMP OVERS 24/20”
20 R. SWINGS 53/35 (RX+ 70/53)
10 RING ROWS
1:00 REST
COOL DOWN
STRENGTH / FOUNDATION
4X2:30:
10 SA BULGARIAN SPLIT SQUAT L/R
WOD
AMRAP 16:00:
BUY-IN: 1000M ROW-SKI OR 800M RUN OR 2000M BERG-ECHO-AB
THEN,
10 WALL BALLS 20/14, 10/9’
10 BURPEES
10 V-UPS
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 PRESS
5 BENTOVER ROW
WOD
10 ROUNDS, 20:00 CAP:
5 DEADLIFTS 225/155 (RX+ 275/185)
7 DB JERKS 50s/35s (RX+ STRICT HSPU)
9/7 CALS *9 CAL RUN
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
1) STATIC HANG
2) SQUAT HOLD
3) PLANK HOLD
4) PLANK HOLD
BUDDY WOD
*TEAMS OF 2 – SPLIT REPS AND WORK 1 AT A TIME
80-60-40-20, 20:00 CAP:
SWINGS 53/35
MB SITUPS 30/20
MB STEPUPS 20”
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 RING DIP
3 TEMPO RING ROW 1:3
WOD
AMRAP 12:00:
15/12 HAND RELEASE PUSHUPS (RX+ 5 RING MUPS)
10 THRUSTERS 95/65
50 DUBS / MOD: 75 SINGLES
AFTERMATH
TABATA X12
COOL DOWN
STRENGTH / FOUNDATION
12:00:
SNATCH GRIP DEADLIFT + TNG POWER SNATCH + HANG POWER SNATCH
WOD
15-12-9-6-3, 16:00 CAP:
POWER SNATCHES 115/85
20/16 CAL ROW OR 17/14 BERG-SKI OR 14/11 ECHO/AB OR 17 RUNNER
COOL DOWN
STRENGTH / FOUNDATION
3X:4:00:
3 ARM BAR L/R
5 TURKISH SITUP L/R
7 CAT-COW
9 KB RDL
COUCH STRETCH L/R
WOD
6 ROUNDS, 16:00 CAP:
12 LOW CARRY LUNGES 50s/35s
12 PUSH PRESS WALL BALLS 20/14, 10/9’
12 R. SWINGS 70/53
COOL DOWN
STRENGTH / FOUNDATION
12:00:
6 DB BENCH PRESS
3 STRICT PULLUP
WOD
21-15-9, 16:00 CAP:
BOX JUMPS 24/20”
PULLUPS (RX+ C2B)
BOX JUMPS
V-UPS (RX+ T2B)
COOL DOWN