WOD
"Whatchamacallit"
5 sets For Time:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs 30"/24"
-rest 1:1 between rounds-
* Rest 1:1 meaning to rest the amount of time it took to complete the round.
Accessory
"Mayhem Mini-Pump – Arms"
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
*Rest 1 minute between rounds
Strength
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Sunny Side Up"
For Time:
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs 24"/20"
WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#
WOD
IN TEAMS OF 2...
FOR TIME*
Buy-In
800m Run or 1000 Meter Row
into...
120 Box Jump Overs 24"/20"
80 Deadlifts 225#/155#
into...
Cash-Out
800m or 1000 Meter Row
*P1 runs 400m or rows 500 Meters then tags P2 for second run/row. Work in the middle split in any way and in any order between partners...P1 works while P2 rests. For cash-out, P1 runs 400m or rows 500 Meters then tags P2 for second run/row
