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

Strength/Skill:

• Pause Front Squat + 1 1/4 Front Squat + Front Squat
• 2×1+1+2 @60%
• 3×1+1+1 @65-75%

Metcon: 8 x E3MO3M

• 15/12 Cal Echo Bike
• 10 x DB Thruster

Strength/Skill:

• 5×3 Power Snatch @65-78% (try from blocks)
• 3×4 Snatch Pull @95%

Metcon: 5 Rounds

• 15 x Push Jerks (95/65)
• 12 x C2B
• 9 x SDHP (95/65)

Strength/Skill: 3x (Do It Right Thursday!)

• 5-8 x Ring Dips (SLOW, Open up into full support, Pause 2s at top – scale with band or feet on the ground)
• 20 x Band Face Pulls (1s Pause, open chest, elbows high)
• 15 Hollow Rocks (for quality)

Metcon: 2 Rounds

• 1k Row
• 1k Ski
• 2k Bike