WOD

Press 7×2

“Annie”

50-40-30-20-10

– Double unders

– Sit ups

then…

Row sprint 25 seconds x3

Front Squat 7 x 2

5 Rounds AFAP:

– 5 Deadlift (225/155)
– 10 Pull ups
– 15 Jumping lunges
– 200m run

20 min AMRAP:

– 10 wall balls (20/15)

– 10 kettlebell swings (1.5/1)

– 10 box jumps (24/20)

“Little DT”

5 rounds for time:

– 12 Deadlift (135/95)

– 9 Hang power cleans

– 6 Push jerk

then…

A special ab-alicious afterparty

 

5 rounds:

– Overhead squat x3

– rest 30 second

– Plank Hold or FLR x 60 seconds

– rest 60 seconds

then…

For time:

– 21 burpees

– 21 pull-ups

– 200 m run

– 15 burpees

– 15 pull-ups

– 400 m run

– 9 burpees

– 9 pull-ups

– 800 m run

 

“12 Days of Christmas”

1 Burpee
2 Handstand Pushups
3 Sumo Deadlift High-Pulls (95/65)
4 Box Jumps (24/18)
5 Thrusters (95/65)
6 KB Swings (70/55)
7 Pushups
8 Pullups
9 Clean and Jerks (95/65)
10 Walking Lunges
11 Wall-balls (20/14)
12 Power Snatches (95/65)

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 SDLHPs 2 handstand pushups 1 burpee, etc…..

 

Snatch technique

Build up to a heavy power snatch single in 8 min

15 min AMRAP:

– 6 power snatches (95/65)

– 8 HR pushups

– 10 weighted situps (25/10)

– 20 squats

 

Warm-up with 6 minutes of handstands or handstand progressions

“Tomfoolery”

AMRAP in 15 min of:

– 12  box jumps (24’/20′)
– 20 sumo deadlift high pulls w/kettlebell (24kg/16kg)
– 8 push presses w/kettlebell in left hand
– 8 push presses w/kettlebell in right hand