For Time:
30 Handstand Push Ups
30 Power Snatch 75/55
60 Toes To Bar
30 Overhead Squats 75/55
30 Handstand Push Ups
Bike 3k (or Row 1500/1250m)
20 Minute AMRAP of:
5 Strict Pull Ups
15 Kettlebell Swings 53/35
5 Strict Toes To Bar
15 Goblet Squats 53/35
Subs for Strict Pull Ups:
Ring Rows, Ring Rows with feet elevated, or Banded Strict Pull Ups
Subs for Strict Toes To Bar:
Kipping Toes To Bar, Knees to Elbows, Horizontal Toes To Bar (lying on floor)
For Time:
70 Burpees
60 Abmat Sit Ups
50 Kettle Bell Swings (53//35)
40 Pull Ups
30 Handstand Push Ups
In teams of 3:
2250 Meter Ski Erg
Split up into 250 meter splits
1-Snatch + 1-OHS + 1-Hang Snatch +1 OHS
For Time:
100 Wall Balls 20/14
100 Box Jump Overs
Run 800 Meters or Row 1000 Meters
If 100 reps seems too daunting split them up into 10 rounds of:
10 Wall Balls
10 Box Jump Overs
However, save the entire 800 run/row til the end.
3 Rounds For Time:
20 Deadlifts 225/135
25/20 Calorie Row
Rest 1 Minute Between Rounds
Every Minute on the Minute for 9 Minutes:
Minute 1 – 12/10 Cal Row
Minute 2 – 15 Box Jumps
Minute 3 – 15 OH Plate Walking Lunge (45/25)
For Time:
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Pull Ups
For Time:
500 Meter Row
30 Clean and Jerks 135/95
500 Meter Row
Accumulate 6 minutes in a handstand hold.
11 Minute Cap
Merry Christmas!! 12 Days of Christmas WOD
Complete the workout to the tune of 12 days of Christmas!
1 – Ground To Overhead (115/75)
2 – Muscle Ups or Ring Dips
3 – Bar Hop Burpees
4 – Shoulder To Overhead (115/75)
5 – Toes 2 Bar
6 – Pull Ups
7 – Box Jumps (24/20)
8 – Front Rack Rev Lunge (115/75)
9 – Sit Ups
10 – Wall Balls (20/14)
11 – Kettlebell Swings (53/35)
12 – Front Squats (115/75)
3 Rounds for time of:
500 Meter Row
15 Deadlift 135/95
10 Barbell Roll Outs
15 Minute AMRAP of:
50 – Double Unders
10 – Hang Power Snatch (95/65)
20 – Push Ups
Double Kettle Bell Farmers Carry (53/35)
5 Rounds:
1 Minute on
1 Minute off