WOD

Reminder:
12/24 – Morning Classes and Open Gym Only (Closing at 3:30)
12/25 – 9am – 11am Open Gym Only

A) Coaches Choice Warm-Up

B) “12 Days of Christmas”

1 Muscle-up
2 Front Squats (95/65)
3 Toes to Bar
4 Pull-ups
5 Burpees
6 Kettlebell Swings (55/35)
7 Box Jumps (24/20)
8 KB Sumo DL High Pull (55/35)
9 Sit-ups
10 Thrusters (95/65)
11 Clean and Jerks
12 Push Press

*Complete each movement in ascending order and then work back down, adding one more movement per round.

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Rope Climb x2
Min 2 – Farmers Carry x200ft
Min 3 – Bench Press x10
Min 4 – Slider Lateral Lunge x7 ea. leg
Min 5 – V-up x10

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
AMRAP In 15 Minutes Of:
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders
*If you complete one round of the above in the 15 minutes, repeats from the bottom up, only performing 1 set of double unders (like a pyramid).

rest 5 min

In Teams Of 2 Perform
EMOM For 16 Min Do (Alternating athletes)
30 Sec Max Cal Assault Bike

*Score total cals completed

A) Coaches Choice Warm-Up

B) 5 Sets
Dead Stop Front Squat x5
rest 2 min
*Building

C) “Dumbbell Fran”
For Time
21-15-9 reps of:
Thruster (50/35)
Pull-ups

A) 2 Sets
2 Min Jump Rope
Pigeon Pose Hold x30 sec ea
Squat x20 @20×0
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 50 Cal Ski
40 DB Deadlifts (50/35)
30 Box Jump Overs (24″/20″)
20 Overhead Walking Lunges (95/65
30 Box Jump Overs
40 DB Deadlifts
50 Cal Assault Bike

C) 3 Sets
Seated Overhead DB Hold x45-60 sec
rest 90 sec

A) Coaches Choice Warm-Up

B) 5 Sets
Weighted Strict Pull-up x5
rest 1 min
False Grip Bar Hang x15 sec
rest 1 min

*Use rings if unable to hang on bar

C) For Time:
30 Pull-ups
50 Thrusters (45)
1000 m Row

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B) EMOM For 10 Min Do:
Power Snatch x1 + Hang Power Snatch x2

*Building

C) 4 Sets
AMRAP In 3:30 Min Of:
10 Handstand Push-ups
10 Cal Assault Bike
10 Front Squats (95/65)
rest 5 min

A) 3 Sets
Samson Stretch Lunge x25ft
Frankenstein Walk x25ft
Hang Muscle Clean x5
Front Squat x5
Push Press x5

B) In 15-20 Minutes Establish A 1RM Clean and Jerk

C) 3 Rounds For Time Of:
30 Alt DB Snatch (50/35)
30 Toes To Bar