Category Archives: WOD

Teams of 2 200 Wall Balls 20/14 150 Sumo deadlift high pull 75/55 100/80 Cal bike Cap: 25

Strength 15 min to find 5RM Bench Press Conditioning 4 rounds 1 min Calorie Row 1 min Box Jump Over 24/20 1 min rest

12 Days of (Compound) Christmas 1- Bar muscle up 2- 20 Double Unders 3- HSPU 4- Thruster 95/65 5- Hang power clean 95/65 6- Toes to bar 7- Hang power snatch 95/65 8- Jumping Squat 9- Shoulder to overhead 95/65 10- Wall balls 20/14 11- Burpees 12- Overhead squats 95/65 1, 2-1, 3-2-1….12-1

Strength 15 min to work up to 2RM Back Squat Conditioning 30/20 Cal bike into 3 rounds 15 Back rack lunges 115/75 15 Push ups Cap: 10

Strength 1 Power Snatch EMOM x 10 sets, building Conditioning 12 min AMRAP 15 Power snatch 75/55 12 Pull ups 9 Burpees over the bar

Teams of 2 20 min AMRAP 4 Toes to bar 8 BBJO 24/20 12 Alt. DB Snatch 50/35 Switch partners every full round Goal: 14-20 rounds

Strength 1 Power Clean EMOM x 12 sets, building Conditioning 14 min AMRAP 100 Double Unders (1:1) 80 Air Squats 60 Single Arm DB Shoulder to Overhead 50/35 40 Power Cleans 135/95 20 Bar Muscle ups Goal: 260+ reps

TABATA Burpees KB Swing 53/35 AAB Cals Sit ups 1:00 rest between tabatas

Strength 15 min to build to heavy 5 front squat Conditioning 3 rounds 1:00 Calorie Row 1:00 Wall balls 20/14 1:00 Box Jumps 24/20 1:00 Rest

Strength 15 min to find 2RM Push Press Conditioning 21-15-9 Shoulder to overhead 135/95 Chest to bar pull ups Cap: 10

Teams of 2 25 Burpee Box Jump Overs 24/20 25 Goblet Squats 70/53 50 Hang Single arm DB Hang Clean and Jerk 50/35 100 Overhead single arm DB Walking Lunge Steps 50/35 50 Hang Single arm DB HC+J 50/35 25 Goblet Squats 70/53 25 BBJO 24/20 Cap: 25

Strength 15 minutes to find 3RM touch and go power snatch Conditioning 10 min AMRAP 10 Power snatch 75/55 10 HSPU 30 Double Unders (1:1)