WOD
"Snowboarding"
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks
Minute 3: Box Step Ups 20"
Minute 4: Power Cleans 135#/95#
Minute 5: Rest
(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)
*Have athletes partner up and start on different stations
WOD
"A Champagne Toast"
For Time:
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups 20"
5 Strict Pull Ups
Strength
Mini Pump - Lower Push
sets
30 Second Wall Sit
-rest 30 seconds-
20 Front Foot Elevated Split Lunge (6") (10 each side) @ RPE 7/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 1 minute between sets.
WOD
"Hermey the Elf"
For Time:
25 Box Step Ups 24"/20"
50 GHDs
25 Box Jumps 24"/20"
50 V-Ups
25 Box Jump Overs 24"/20"
50 Sit Ups
25 Box Step Ups 24"/20"
Strength
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Accessory
Box Jump: Max Height
WOD
"Waterdogs"
4 sets For Total Time:
20/16 Calorie Air Bike
20 Goblet Squats 35#/25#
20 Box Step Ups 20"
-rest 1:00 between sets-
