Strength
Back Squat 3x3
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
WOD
"50 First Dates"
For Time:
4 sets:
30 Wall Balls 20#/14#
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs 24"/20"
-2:00 recovery Air Bike between sets-
*Score is for the "working" part of each set and does not include the active recovery time.
WOD
“12 DAYS OF COMPTRAIN”
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike
*The workout flows in the same order as the song "12 Days of Christmas":
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed
WOD
"Mozzarella"
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks 135#/95#
Minute 2: 15 Wall Balls 20#/14#
Minute 3: 50 Double Under
*Score is reps completed in all minutes. Max score is 497
Strength
4 sets at RPE 8:
10 DB Snow Angel Raise
15-20 reps (each side) Single Leg Calf Raise
Rest 1:00-1:30 b/t sets
Score weight used for the Snow Angels. Add calf raise weight to comments, if weighted.
Strength
EMOM8:
Unbroken Strict Ring Dips
*Score = Total Reps
WOD
"GREAT BALLS OF FIRE"
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
10 Wall Balls 20#/14#
*Score = Total Bike Calories.
