WOD:

As many reps as possible in 7:30 of:
Toe to Bar, 90 secs
Sit Ups, 90 secs
Toes to Bar, 1 min
Sit Ups, 1 min
Toes to Bar, 45 secs
Sit Ups, 45 secs
Toes to Bar, 30 secs
Sit Ups, 30 secs

Rest 2 minutes

As many reps as possible in 7:30 of:
Row, 90 secs
Burpees, 90 secs
Row, 1 min
Burpees, 1 min
Row, 45 secs
Burpees, 45 secs
Row, 30 secs
Burpees, 30 secs

WOD:

For Time

50 Alternating Dumbbell Snatch 50/35

Then

10 Rounds of

8 Handstand Push Ups
8 Alternating Pistols

Then

50 Alternating Dumbbell Cleans 50/35

WOD:

“12 Days of Christmas”
1 Burpee
2 Push Press
3 Front Squats
4 Hang Power Cleans
5 Deadlift
6 Box Jumps 20”
7 Pull Ups
8 Push Ups
9 Sit Ups
10 Air Squats
11 Kettlebell Swings 53/35
Run/Row/Bike?

WOD:

Complete as many rounds as possible in 20 mins of:
5 Thrusters, 75/55 lbs
7 Hang Power Cleans, 75/55 lbs
10 Sumo Deadlift High Pulls, 75/55 lbs

WOD:

3 rounds, 1 min per station, of:
Row Calories
Dumbbell Bench Press 2-45’s/2-30’s
Rope Ascents 20’
Dumbbell Push Press, 2-35’s/2-25’s
Battle Ropes
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

WOD:

For 5 cycles:
AMRAP in 3 mins of:
2 Burpees
4 Hang Power Cleans 135/95
6 Box Jumps 20”

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

WOD:

For Time

100 Air Squats
100 Sit Ups
25 Back Squats 185/125
25 Atomic Sit Ups 35/25
100 Walking Lunge Steps L+R=2
100 V-Twists 35/25 L+R=2

WOD:

For Time

150 Double Unders
Then
10 Rounds of
10 Push Ups
10 Deadlifts 135/95
Then
150 Double Unders

WOD:

5 Rounds for Time of

6 Front Squats 155/105
9 Handstand Push Ups
12 Power Snatch 75/55
15 Pull Ups

WOD:

For time:
30 Thrusters, 75 lbs
3 Rope Climbs, 15 ft
20 Thrusters, 75 lbs
2 Rope Climbs, 15 ft
10 Thrusters, 75 lbs
1 Rope Climb, 15 ft