Strength/Skill:

• 3/2/1/1/1 x Power Snatch

Metcon:

• 1 x Power Snatch (155/105)
• 3 x C&J
• 30 x Dubs

Strength/Skill: 3x

• 15 x Curl Bar Curls
• 15 x OH DB Tricep Ext
• 30s Ring Dip Hold
• 25 x Pikes
• 15 x Back Ext

Metcon: 4 Rounds

• 25/20 x Cal Ski
• 30 x Ball Slam
• 20 x Box Jump-overs (step down)
• 2 x Rope Climb

Strength/Skill: Choose 1

• 5 x 6 Front Rack Lunge + 10 Heel-elevated Front Squat
• 4 x 3 Bench + 8 Bent-over Row

Metcon: Score total cals

• 3m Echo Bike/3m Rest
• 3m 25m Shuttles/3m Rest
• 3m Row/3m Rest
• 2m Bike/2m Rest
• 2m 25m Shuttles/2m Rest
• 2m Row/2m Rest
• 1m Bike/1m Rest
• 1m 25m Shuttles/1m Rest
• 1m Row/1m Rest

Strength/Skill:

• 5×1 Front Squat

Metcon: 5/10/15/20/15/10/5

• C2B
• GHD
• 3 x WallWalks Each Round

Merry Christmas and Happy Holidays!

WOD Times: 7am & 9am

12 Days of Fitmas!

• 1200m Run
• 11 x HSPU
• 10 x Bike Cals
• 9 x Box Jumps
• 8 x Ski Cals
• 7 x Wallballs
• 6 x Push Jerks
• 5 – Hang Squat Cleans
• 4 – T2B
• 3 – Devil Press
• 2 – Muscle-up (6 x Ring Rows)
• 1 – Sled Push (1 Way)

Complete workout just like the song! (1 Sled Push, then 2 Muscle-ups and 1 Sled Push, then 3 Devil Press 2 Muscle-ups and 1 Sled Push). Each round ends with the sled push. Workout is complete at the end of round 12’s sled push.

Strength/Skill:

• Snatch High Pull + Power Snatch
• 2×2+2
• 3×1+2

Metcon: 15m Cap

• 20/16 x Bike Erg
• 20 x Front Rack Step-Ups
• 20/16 x Bike Erg
• 20 x Back Rack Step-Ups
• 20/16 x Bike Erg
• 20 x Front Rack Step-Ups
• 20/16 x Bike Erg

Strength/Skill:

• 6/4/4/2 x DL

Metcon: 20m AMRAP

• 5 x Pull-ups
• 10 x Push-ups
• 15 x Air Squats

Strength/Skill:

• Push Jerk + Jerk
• 2 x 2+2 @60%
• 3 x 2+1 @65-75%

Metcon: For Time (10m Cap)

• 100/80/60/40/20 x Double Unders
• 50/40/30/20/10 x Sit-ups