WOD:
“Deathwish”

21 Deadlifts m:225lb f:155lb

100 Barbell Hops

18 Deadlifts

100 Barbell Hops

15 Deadlifts

100 Barbell Hops

12 Deadlifts

100 Barbell Hops

Barbell hops are lateral jumps over the bar. Every jump counts as one rep so over and back=2 reps

Strenght:
Press
1x1x1
WOD:

“Jason”

For Time:

100 Squats
5 Muscle Ups

75 Squats
10 Muscle Ups

50 Squats
15 Muscle Ups

25 Squats
20 Muscle Ups

WOD:
“Annie”
50-40-30-20-10 reps of
Double Unders
Sit-ups

WOD:
10 Overhead Squats m:135lbs f:95lbs
20 Turkish Get Ups (10L/10R) m:53lbs f:35lbs
30 Strict Pull Ups
40 Dreya Roll/Wall Balls 10′ m:20lbs f:14lbs
50 Toes to Ring

WOD:
“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Team WOD!!!

WOD:
“Tabata”
Tabata Kettlebell Hang Power Cleans m:35lb KB’s f:26lb KB’s
Rest one minute
Tabata Jumping Ring Dips
Rest one minute
Tabata Press m:55lbs f:35lbs
Rest one minute
Tabata Hollow Rocks
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is total reps

WOD:
WOD:
12 Days of Christmas
Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc

1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (53/35)
12 500 m row

feel free to hum the tune as you go…but don’t forget to breathe

In 20 minutes complete
15 Push Press m:75lbs f:55lbs
15 Goblet Squats m:53lbs f:35lbs
Max Rep Pull Ups
The round is over and you must begin again
when your hands leave the bar or your feet touch the ground
Score is total reps completed of the Pull Up

WOD:
For Time

60 Kettlebell Swings m:53lbs f:35lbs

50 Box Jumps 20″

40 Wall Ball Shots m:20lb-10′ f:14lb-9′

30 Pull Ups

20 Sit Ups

10 Hang Power Snatch m:95lb f:65lb

100 Ft OH Walking Lunge m:45 lb plate f:25lb plate

*In between each exercise complete 3 squat cleans

m:95lb f:65lb. Time stops when lunges are complete.