WOD
A: Pistol Clinic
B: For time:
3 Rounds:
9 Hang-Power Snatches (75/55)
9 Burpees Over the Bar
Into
4 Rounds:
6 Pull-ups
6 Thrusters (75/55)
Into
5 Rounds of:
3 Snatches (scale: Power Snatches) (75/55)
3 Handstand Push-ups (Scale 2 Wall Walks)
Endurance
A: 10 rounds of:
10 walking lunges
5 v-ups
5 burpees
B: 2-min AMRAP of Double Unders
C: ROM WOD – if time
A: 15 Minutes to find Heavy Snatch
B: 3×1 @ 85% – Back Squat
C: Tabata (8 Rounds 20:10) Alternating – Plank Shoulder Tap & Lunges
AMRAP 5
10 alt. DB snatch 35/20
10 DB pull throughs
Rest 1 min
AMRAP 6
10 Single arm DB push press
10 Russian twists
Rest 1 min
AMRAP 7
10 Single arm hang DB clean & jerk
10 Double unders
A: 10-minute EMOM (use same weight for all)
Clean and jerk complex:
Power clean + Front squat + Jerk
B: Front Squat 3×1 @85%
C: 4 rounds for time of:
8 Wall balls (20/14)
150m Row sprint
Open Gym 9am to 11am
Drop in anytime between 9-11am to complete the Christmas WOD!
12 days of Christmas (completed like the song)
Round 1 = 1 Burpee
Round 2 = 2 Wall Balls + 1 Burpee
Round 3 = 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 4 = 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 5 = 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 6 = 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 7 = 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 8 = 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 9 = 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 10 = 10 Cal Row + 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 11 = 11 KB Good Mornings + 10 Cal Row + 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
Round 12 = 12 Sled Pulls ** + 11 KB Good Mornings + 10 Cal Row + 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee
** Sled pulls (95/75) – to stop sign and back = 2 reps
5000 meter row and mobility
Schedule note: On Friday 12/24, we will be doing the 12 Days of Christmas WOD open gym style — come in anytime between 9-11am. We will be closed Saturday.
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A: Back Squat 3×3 @ 80%
B: 12 minutes to find heavy 1 Power Clean + 2 Jerks
C: 2-min AMRAP of Sumo Deadlifts (155/125)
10 rounds for time of:
5 Push Presses (105/75)
2 Pull-ups
Into
20 Box Jumps
20 V-ups
20 (10/10) Renegade Rows
20 Cal Row
A: Work in sets of 2 to find a heavy Snatch Balance + Overhead Squat
B: 15 Power Snatches for time
C: 5×10 Super sets
Side-to-Side Land mines
Weighted Hip Extensions
Open Gym 9am – 11am
10 Rounds for time:
5 Push-ups
5 Toes to Bar
5 Back Squat (135/95)
6 Rounds for time of:
5 Squat Snatches (Scale Power Snatch + Overhead Squat) (85/65)
10 Lunges
20 Kettlebell Swings (53/35)
Schedule note: 9am class is canceled today (Thursday).
WOD
“20.2”
20-minute AMRAP of:
4 Dumbbell Thrusters (45s/30s)
6 Toes-to-bars
24 Double Unders
Endurance
A: For time:
100m Row – Rest 30 Seconds
200m Row – Rest 30 Seconds
400m Row – Rest 30 Seconds
800m Row – Rest 30 Seconds
B: 3 rounds for time:
15 Air Squats, 10 Burpee-Pull-Ups
A: Find heavy complex in 12 minutes (building weight after each complex – rest as needed between complexes)
1 Hang-Power Clean + 1 Clean and Jerk
B: 15 Clean and Jerks for time (95/65)
C: 4×3 Front Squat @ 75% 1RM
A: Find Heavy Single Rep Sumo Deadlift
B: 8 Rounds of 45sec Work, 15sec Rest alternating Thrusters (75/55) and Hip Extensions
For Time:
8 Rounds
:
5 Wall Balls
2 Pull-Ups
Into
20 Box Step-Ups
20 Push-Ups
20 Ab mat Sit-Ups
20 Cal Row
Open Gym 9am & 10am
Partner WOD
20-min AMRAP
P1: Working on chipper, P2: Run 200m (switch and carry on where P1 left off)
10 Toes to bar
10 Box Jumps 20/24
10 Ground to Overhead (95/65)
10 Pull-ups (Rx+ Chest to Bar)
10 Burpees
10 Thrusters (95/65)
A: 10-min EMOM of:
2 Power Cleans + 1 Jerk (add weight each round)
Rest 3 Minutes
5-min EMOM of:
1 (full) Clean & Jerk (add weight each round)
B: 4×4 Front Squats @ 70%
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