WOD
"Star of Bethlehem"
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats 95#/65#
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is total Reps)
Accessory
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
WOD
"12 Days of Christmas"
For Time:
1 Rope Climbs (Scale 3 Strict Pull Ups)
2 Squat Clean 155#/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts 155#/105#
6 Pull Ups
7 V-Ups
8 Wall Balls 30#/20#
9 Box Jumps 24"/20"
10 Back Rack Lunges 155#/105#
11 Handstand Push Ups
12 Thrusters 155#/105#
Strength
Snatch 5x1
5 sets
1 Snatch (@70-75%)
-rest 1:00-2:00 between sets-
WOD
"Squirrel’s Gone"
For Time:
21-15-9
Power Snatch 115#/85#
Burpee Over Bar
WOD
"Hap-Hap-Happiest Christmas"
7 Rounds For Time:
250m Row
15 GHDs
50ft Walking Lunge
