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
“RIGHT ROUND”
Teams of 3:
AMRAP 8:
30 Double Unders
15 Bike Calories
10 Squat Cleans 135#/95#
-One partner completes full round while other two partners rest
Rest 1 Minutes
AMRAP 8:
30 Double Unders
15 Bike Calories
5 Squat Cleans 185#/135#
-One partner completes full round while other two partners rest
Rest 1 Minutes
AMRAP 8:
30 Double Unders
15 Bike Calories
1 Squat Cleans 225#/155#
-One partner completes full round while other two partners rest
Strength
BARBELL COMPLEX
Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
WOD
“DISGRACE”
3 Rounds For Time:
10 Squat Cleans 135#/95#
10 Push Jerks 135#/95#
Strength
Squat Clean
Build to a heavy single
WOD
Benchmark #2
7 min AMRAP
30 Deadlifts 225#/135#
60 Wall Balls 20#/14#
90 Double Unders
