WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)
*Score is total reps
Strength
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
WOD
"‘Tis the Season"
5 sets For Time:
100 Double Unders
25 Push Ups
- Rest 1:00 between sets
*20:00 Time Cap
WOD
”12 DAYS OF COMPTRAIN"
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike
*The workout flows in the same order as the song "12 Days of Christmas"
Strength
Power Clean + Front Squat + Jerk 6x6
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
WOD
"Fear"
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 12 Toes to Bar
*15:00 Time Cap
