WOD

Strength: Dead lift
1-1-1-1-1

WOD: 5 Rounds for time of:
– 75 Double Unders
– 8 Dead lifts (225/155)
– 16 Toes To Bar

Strength: Strict Press
3,3,3,3,3,3
Last set should be a tough 3.

WOD
18 min EMOM
Even min 5 Push Jerks 155/115
Odd min 12 KBS 55/35

WOD “12 Days of Christmas”
– 1 Power Clean (95/65)
– 2 Front Squats (95/65)
– 3 Push Press (95/65)
– 4 Dead lifts (95/65)
– 5 KettleBell Swings (55/35)
– 6 Hand Release Push Ups
– 7 V-Ups
– 8 Box Jumps (24/20)
– 9 Pull Ups
– 10 Double Unders
– 11 Burpees
– 12 Overhead Walking Lunges (45/25)

Strength/Technique: Every :30 For 10 Minutes
– 1 Power Snatch @75% of your 1RM
WOD: Max Rounds in 3 Minutes of:
– 3 Burpees
– 6 Toes To Bar
– 9 Sumo Deadlift High Pull (75/55)
Rest 1:00 x4

Work Capacity:
– 1:15 Sled Push
:45 Rest
– 1:15 Plank Hold
:45 Rest
– 1:15 Ab-Mat Sit Ups
:45 Rest
x3
WOD: 14 Minute AMRAP
– 4 Wall Climbs
– 8 Hang Power Cleans (135/95)
– 12 Air Squats

Strength/Technique: 3 Position Clean (Ground, Below the Knee, Above the Knee)
**You will Have 20 minutes to work up to a heavy 3 position clean complex.

WOD: For Time
10-8-6-4-2
– Squat Clean (155/105)
– Chest To Bar Pull Ups

Strength: Sumo Dead lift
4-4-4-4-4

WOD: 12 Minute AMRAP
– 50 Double Unders
– 10 Dead lifts (225/155)
– 15 Ring or Matador Dips

WOD: For Time
1000m Row
Then 5 Rounds of
– 10 Toes To Bar
– 15 MedBall Cleans (20/14)
– 20 Burpees
– 2 Lengths of the Turf Overhead Walking Lunges (45/24)