WOD

LIFT: Snatch – 7 x 1 WOD: EMOM x 12 1 Squat clean @ 135/95 2 Hang Power Clean 3 Burpee over bar

12 Days of Christmas On the first day of Christmas my true love gave to me…. 1 Muscle up 2 HSPU 3 T2B 4 pistols...

LIFT: OH Squat – 5 x 2 @ 90% WOD: 50 Double under’s 40 push ups 30 Ball slams 2 20/15 20 Cal. Row -for...

LIFT: Clean and Jerk – 7 x 1 @ 90% WOD: 15-12-9 Back Squat at 225/155 6-3-1 Bar muscle ups

SKILL: Pistols – 5-4-3-2-1 WOD: 4 Rounds 50 Double under’s 10 paralette pass throughs

LIFT: Front Squat – 5 x 2 @ 90% WOD: AMRAP in 12 10 KB thrusters 2 24/16 kg 10 Body Rows 20 Mountain climbers

LIFT: Bench Press – 3 x 5 @ 85% WOD: 3 min. AMRAP 20 KB Swings @ 24/16 kg 5 Burpees -Rest 2 min –...

SKILL: Sled push @ 190/145 for time WOD: AMRAP in 7 5 push press @ 115/75 5 pull ups -Rest 2 min – AMRAP in...

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 25 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Press – 5 x 3 WOD: 60/45/30 sec Intervals for reps Plank Ball slams @ 20/15 Mountain climbers DB Snatches @ 40/25 -Rest 1...