Christmas Day WOD
Surprise!
X-Mas Eve WOD
No Peeking!
Front Squat
Build to a Heavy Set of 5
For Time:
100 Double Unders
50 Air Squats
500/400 Meter Row
50 Air Squats
100 Double Unders
AMRAP 20
200m Run
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes To Bar
Clean and Jerk
Build to Heavy Single
3 Rounds:
20 Lateral Barbell Burpee
10 Clean and Jerks (115/85)
On the 5:00 x 4 Rounds:
400m Run
1 Round of “DT”
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
Back Squat
Build To A Heavy Set of 6
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy ”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats
4 Rounds
Minute 1: Max Calorie Bike
Minute 2: Ab-Mat Sit Ups
Minute 3: Max Dumbbell Alternating Snatches
Minute 4: Burpees
Minute 5: Rest
On The Minute x 10 Rounds
2 Split Jerks
For Time:
150 Wallballs (20/14)
100 Box Jumps (24″/20″)
50 Deadlifts (185/125)
Partition However You’d Like
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Pull-ups
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Toes to Bar
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Burpees
9 Chest to Bar Pull-ups
Build To A Heavy Complex
1 Snatch Grip Deadlift
1 Snatch Pull
1 Snatch
For Time:
400m Run
21-15-9:
Power Snatches
Overhead Squats
400m Run
9-15-21:
Power Snatches
Overhead Squats
400m Run
Barbell: 75/55
For Time:
80/60 Calorie Bike
60 AbMat Sit-ups
40 Step Back Lunges
20 Dumbbell Bench Press
40 Step Back Lunges
60 AbMat Sit-ups
80/60 Calorie Bike
6 Rounds For Time:
500/400 Meter Row
10 Clean and Jerks (115/85)
Rest 1 Minute Between Rounds
Every 1:30 x 5 Rounds
5 Strict Press
4 Rounds For Time:
400m Run
30 Wallballs (20/14)
20 Toes to Bar
AMRAP 20:
30/21 Calorie Row
21 Russian Kettlebell Swings (53/35)
12 Lateral Burpees Over Rower
Front Squat
EMOM x 10
5-5-4-4-3-3-2-2-1-1
AMRAP 5:
Buy-In: 100 Double Unders
15/12 Calorie Bike
15 Front Squats(95/65)
Rest 3 Minutes
AMRAP 5:
Buy-In: 75 Double Unders
12/9 Calorie Bike
12 Front Squats (115/85)
Rest 3 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
9/6 Calorie Bike
9 Front Squats (135/95)
21-15-9:
Deadlifts
Box Jumps (24″/20″)
Hand Release Push-ups
Directly Into…
15-12-9:
Hang Power Cleans
Box Jumps (24″/20″)
Hand Release Push-ups
Directly Into…
9-6-3:
Push Jerks
Box Jumps (24″/20″)
Hand Release Push-ups
Barbell: 135/95
Snatch
Build To A Heavy Single
In a 20-Minute Window:
4 Rounds:
30 Air Squats
20 Alternating Dumbbell Snatches
10 Strict Pull-ups
With Remaining Time:
Max Meter Row
Dumbbell: 50/35
10-9-8-7-6-5-4-3-2-1:
Hang Squat Cleans
Before Each Round: 200m Run
Barbell: 115/85
STRENGTH EMOM
Odd: 8 Pendlay Rows
Even: 5 Stict Pull Ups
5 Rounds For Time:
5 Deadlifts (225/155)
20 Single Arm Dumbbell Push Press (50/35)
20/15 Calorie Row