Friday 171229

Front Squat 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

—then—

3 rounds for time of: 60 Air Squats 30 Knees-to-elbows 30 Ring Push-ups

Wednesday 171227

Complete as many rounds as possible in 20 mins of: 10 Box Jumps, 36/30 in 15 Single Dumbbell Overhead Squats, 50/35 lbs 20 GHD Sit-ups

Tuesday 171226

Back Squat 10-5-3-1-1-1-3-5-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

--then--

For time:

50 Bench Presses, 135 lbs

Friday 171222

12 rounds for time of:

1 Handstand Push Up

2 Box Jumps, 24 in

3 Thrusters, 95/65 lbs

4 Pull-ups

5 Burpees

6 Toes To Bars

7 Wall Balls, 20/14 lbs

8 Kettlebell Swings, 1.5/1 pood

9 Double Unders

10 Overhead Walking Lunges, 45/25 lbs

11 Hang Power Cleans, 95/65 lbs

12 Snatches, 95/65 lbs

Rep scheme follows the song: 1, 2-1, 3-2-1, etc.  If you wear an ugly Christmas sweater during the WOD, you can remove 2 minutes from your time.  If down a 12 oz. glass of egg nog before the WOD and hold it in to completion, everyone else who didn't drink any nog will complete 25 bonus push-ups

Thursday 171221

Strict Press 2-2-2-2-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

--then--

Complete as many rounds as possible in 20 mins of:

100 Double Unders

Walking Lunge, 100 ft

Wednesday 171220

Barbara 

5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-up (abmat)s

50 Air Squats

Rest 3 mins between each round.  

Do not include your rest in the time.

Tuesday 171219

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

--then--

For time:

15 Hang Cleans, 135/95 lbs

27 GHD Sit-ups

12 Hang Cleans, 135/95 lbs

21 GHD Sit-ups

9 Hang Cleans, 135/95 lbs

15 GHD Sit-ups

6 Hang Cleans, 135/95 lbs

9 GHD Sit-ups

Monday 171218

Complete as many rounds as possible in 12 mins of:

25 Pull-ups

50 Row Calories

100 Overhead Squats, 45/45 in

50 Box Jumps, 24/20 in

25 Pull-ups

Friday 171215

For time:

12 Muscle-ups

Run, 800 m

9 Muscle-ups

Run, 400 m

6 Muscle-ups

Run, 200 m

Wednesday 171213

Front Squat 3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

--then--

3 rounds for time of:

40 Double Unders

10 Chest-to-bar Pull-ups

10 Burpee Box Jump Overs