WOD

Strength

Jerk Drills
Press in Split 3x 5@ +/-40%
Jerk Balance 3x 5@ +/-50%

Conditioning

4 Rounds 3:00 work/ 2:00 rest
60 DU
15 Toes to Bar
AMRAP in time remaining, Clean and Jerks @ 75%
***score total number of Clean and Jerks

Closed

Merry Christmas

Conditioning

AMRAP 20
20 Wall Balls (20/14)
15 Box Jumps (24/20)
10 Ring Dips
5 HSPU

Strength

Back Squat Wave Week 4
Wave 1- 6@ 76%, 4@ 82%, 2@ 88%
Wave 2- 6@ 82%, 4@ 88%, 2@ 94%
Wave 3- 6@ 88%, 4@ 94%, 2@ 100%
***weights based on 5RM from 11/25

Conditioning

“Dopamine” 5 Rounds on the 5:00s
20/14 Cal Row
20x 10m Shuttle
20/14 Cal Bike

Conditioning

For Time “12 Days of Christmas”
In the style of the song
1 Wall Walk
2 Ring Dips
3 Shoulder to Overhead (95/65)
4 Pull-Ups
5 Plate GTOH (45/25)
6 OH Plate Lunges (45/25)
7 Burpees
8 SDLHP (95/65)
9 Hand Release Push-ups
10 Wall Balls (20/14)
11 T2B
12 Power Snatch (95/65)

Strength

Tempo F Squats
7 Rounds on the :90s
1 Rep w/ :10 down, no pause, up normally
Start at 55% building throughout

Conditioning

“Blitzen” 5 RFT
20/15 Cal Row
10 Thrusters (115/85)

Primer

3 Sets for Quality
:20 Overhead Bar Hold
:20 Dead Hang
:20 Hip Extension Hold
Rest as needed between sets

Conditioning

“Happy Hour” 3 RFT
12 Power Cleans (135/95)
12 C2B Pull-Ups
12 Push Jerks (135/95)
12 T2B

Strict Gymnastics

7:00 Ascending Ladder
1,2,3,4,5…
Strict HSPU
Strict Ring Dips
Push-ups
Rest 3:00
AMRAP 5 (at conversational pace)
2 Wall Walks
10 Weighted AbMat Sit-ups

Conditioning

“Castaway” for Time
100 Air Squats
50/35 Cal Row
25 Hang P Snatch (115/85)