Monday 12/19/2022

WOD
“It’s Beginning to Look a Lot Like Christmas”
Every 3:00 (8 sets)
15/12 Calorie Assault Bike
10 Dumbbell Thrusters (50s/35s)

*Score is your slowest time

Saturday 12/17/2022

WOD
NAUGHTY (RX)
For Time:
15-12-9
Power Snatches 95#/65#
30 Double Unders
Thrusters 95#/65#
30 Double Unders

NICE (Scaled 1)
15-12-9
Power Snatches 75#/55#
60 Single Unders
Thrusters 95#/65#
60 Single Unders

ELF (Kids 14 and Under)
4 Rounds
10 Kettlebell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Under

Friday 12/16/2022

WOD
"Arctic Puffin"
5 Rounds For Time:
15 Shoulder to Overhead 95#/65#
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls 95#/65#

Accessory
"Mayhem Mini-Pump – Lower Body Push/Pull"
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Thursday 12/15/2022

Strength
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk 

* Rest 60-90 seconds between sets *

WOD
"Snowshoe Hare"
Teams of 2 For Time:
50-40-30-20-10
Box Jump Overs 24"/20"
30/24 Calorie Row