A. Work up to Heavy 3 Rep Front Squat
B. For Time
50 Double Unders (3:1 singles)
4 Rounds : 5 Front Squat (155/105) & 5 Strict Pull-ups
40 Double Unders
3 Rounds: 5 Front Squat & 5 Strict Pull-ups
30 Double Unders
2 Rounds: 5 Front Squat & 5 Strict Pull-ups
20 Double Unders
1 Round: 5 Front Squat & 5 Strict Pull-ups
C. 500 Meter Row Cooldown
Partner WOD – 30:00 CAP – Complete any order- 1 work/1 rest
4000 Meter Row (switch every 250 Meters)
100 Partner Sit-up (pass slam ball)
125 Burpees
150 Slam Balls
Merry Christmas…box is closed today!
BOX CLOSES AT 1:00 (REGULAR CLASSES IN AM)
A. Strength – Pick a Move (Bench or Press) 5 – 4 – 3 – 2 – 1
B. 3 Rounds – 4:00 AMRAP / 2:00 REST
RD #1 – 5 P. Press (Pick a weight) & 5 Box Jump (24/20)
RD #2 – 5 Box Jump & 5 T2B
RD #3 – 5 T2B & 5 Push Press
C. NFT – 3 x 40′ Planche Walk (turf)
A. 5:00 EMOM – 5 Banded Goblet Squat (:03 down/:03 Hold)
B. 12:00 AMRAP
8 Ring Row
10 Goblet Squats (Heavy as possible)
10 Meter Burpee Broad Jump
C. 100 Crunches for time
5 Rounds for Max Reps
1:00 Row for Calories
1:00 HSPU
1:00 KB Swings (American- 24/16 kg)
1:00 REST
12 DAYS OF CHRISTMAS
1 Wall Walk
2 Ring Dip (MU to ring dip)
3 STOH (95/65)
4 Pull-up (C2B)
5 Slam Ball (30/20)
6 OH Lunge Step with Slam Ball (R+L=1)
7 Burpee
8 SDLHP (95/65)
9 HR Push-up
10 WallBalls (20/14)
11 T2B
12 Power Snatch (95/65)
*Like the song 12 Days of Christmas
A. 16:00 EMOM (4 rounds)
#1 – 3-5 Muscle Ups
#2 – 12 Meter Seal Walk (1/2 turf)
#3 – 2-3 Tire Flips
#4 – 1 Shuttle Run (5/10/15/20 m)
B. 6:00 Team Worm WOD – coaches choice
Movements: GTOH/Deadlift/Burpee/Forward-bw-lateral jump
C. 6:00 Row (can split B&C for larger classes)
