Special Surprise WOD

New Year's Eve WOD "12/31"

For Time

31 Push Presses (75/55 lb)

31 Pull-Ups

31 Snatches (75/55 lb)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Back Squats (75/55 lb)

31 Unbroken Double-Unders

31 Thrusters (75/55 lb)

31 Lunges

31 Burpees

Then,

365 meter Row

10-8-6-4-2

Bench Press

"Claudia"

5 Rounds

20 American Kettlebell Swings (53/35)

400m Run

5 Rounds For Time:

15/10 Calorie Row

10 Chest to Bar Pull-ups

Directly Into...

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

3-Position Power Snatch

Build to a Heavy Complex

AMRAP 12:

3 Power Snatches (115/85)

12 Wallballs (20/14)

On the Minute x 8:

100m Run

8 Push Ups

Rest 2 Minutes

On the Minute x 8:

25 Double Unders

10 Sit-ups

On the 3:00 x 8 Rounds:

5 Strict Pull-ups

10 Strict Press

20 Front Rack Step Back Lunges

Barbell: 75/55

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