WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#
WOD
"O’ Holy Night"
5 sets
1:00 Max Sand Ball Slams 30#/20#
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
Accessory
"Mayhem BodyBuilding" (All for quality)
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets
4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets
Pick weights that you can maintain unbroken throughout.
If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.
Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row
Strength
Snatch Balance 1x1
Heavy Snatch Balance
* Work up to a heavy single for the day *
WOD
“Silver Bells”
Teams of 2 For Time:
10 rounds (each/1:1)
200/175m Row
Strength
Front Squat + Push Press + Push Jerk 1x3
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy in 10-12 minutes -
WOD
“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
