WODs 221218 - 221224

 12/18-12/24

Monday

Strength

15 minutes to establish a 1RM Thruster

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (55/35)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

Tuesday

Every 3 minutes for 30 minutes (10 sets)

2 Power Cleans

2 Front Squats

30 Double Unders

Increase weight on each set. Start at 60% of 1 RM Power Clean.

Wednesday

6 rounds for time of:

12 Toes-to-bars

15 Push-ups

Row 200 Meters

Thursday

20 minute AMRAP

4 Strict Chest To Bar Pull-ups

6 Thrusters (135/95) Masters (115/75)

8 Burpee Box Jumps (24/20)

Friday

Row 500 Meters

Then,

50-40-30-20-10

Double-unders

25-20-15-10-5

Russian Kettlebell Swings (70/55)

Then,

Row 500 Meters

Saturday

12 Days Of Christmas

1. Overhead Squat
2. Wall Walks
3. Hang Power Snatches
4. Burpees
5. Thrusters
6. Strict Pull-ups
7. Hang Power Cleans
8. Toes To Bar
9. Back Squats
10. Hand Release Push-ups
11. Sumo Deadlift High Pulls
12. Hollow Rocks

Men 95lbs/Women 65lbs