WOD
Teams of 2:
35 min AMRAP
100 Double Unders
90 Sit Ups
80 Single Arm DB Push Press 50#/35#
70 Goblet Squats 55#/35#
60 Burpees
50 Jumping Lunges
40 Toes to Bar
30 Kettlebell Swings 55#/35#
20 Ground to Overhead with Plate 45#/25#
10 HSPU/push ups
* One partner must be holding their Christmas gift the whole time without touching the ground. Your Christmas gift is a Medball 20#/14#
** 5 burpee penalty for each partner if the ball touches the ground.
WOD
IN TEAMS OF 2...
8 ROUNDS FOR TIME*
36 Double Unders
2 Rope Climbs
6 Handstand Push-Ups**
12 Jumping Lunges
*Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees.
**Strict Optional
***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Skill
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
(No Measure)
WOD
FOR TIME*
200m DB Front Rack Carry 50#/35#
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
Strength
EMOM x 12 MINUTES
MIN 1 - 7/7 OH Plate Split Squat*
MIN 2 - 14 Half Kneeling Plate Around the Worlds
MIN 3 - 15 Single KB Feet Elevated Crunches
(Score is Weight)
WOD
3 SETS FOR MAX REPS
1:00 - Jumping Lunges
-Rest :20-
1:00 - Wall Sit
-Rest :20-
1:00 - Alt. Sit-Throughs
-Rest :20-
(Score is Reps)
