WOD
”Naughty or Nice"
NAUGHTY (Rx’d):
15-12-9
Power Snatch (95/65)
30 Double Unders
Thruster (95/65)
30 Double Unders
NICE (Scaled):
15-12-9
Power Snatch (75/55)
30 Double Unders (or 60 singles)
Thruster (75/55)
30 Double Unders (or 60 singles)
ELF (Kids or anyone else!):
4 Rounds
10 Kettlebell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Unders
WOD
“Minions, Assemble”
4 sets For Time:
12 GHD Sit Ups (Scale V-Ups)
6 Bar Muscle Ups (Scale 12 Chest to Bar)
6 Squat Snatch 135#/95# (Masters Rx - 95#/65#)
12 GHD Sit Ups (Scale V-Ups)
-rest 1:1 between sets-
*20:00 Time Cap
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
WOD
“Lightbulb!”
15:00 AMRAP
Row 250m
1-2-3-4-5-6. . .
Wall Walks
*Row is equal to 5 reps (1 rep = 50m)
Accessory
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Thruster 5x3
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.
WOD
"Anti-Gravity Serum"
For Time:
27-21-15
Wall Balls 20#/14# (Masters Rx - 14#/10#)
15-12-9
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 3:00-
21-15-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
12-9-6
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 2:00-
15-12-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
9-6-3
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
*22:00 Time Cap
