WOD
“Cheer up dude. It’s Christmas”
4 sets For Time:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-
Accessory
Mayhem Mini-Pump – Leg Day
4 Rounds
10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
WOD
“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat
-30:00 Time Cap-
Strength
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes *
WOD
"Moreton Bay Bug"
Teams of 2 for Time:
12 Wall Walks
24 Power Cleans 115#/80#
10 Wall Walks
20 Power Cleans 135#/95#
8 Wall Walks
16 Power Cleans 155#/105#
6 Wall Walks
12 Power Cleans 185#/125#
4 Wall Walks
8 Power Cleans 205#/135#
2 Wall Walks
4 Power Cleans 225#/155#
WOD
"Fairy Bread"
3 rounds For Time:
10 Back Squats 205#/135#
100ft Walking Lunge
10 Box Jumps 30"/24"
Accessory
Mayhem Mini-Pump –Upper Body Posterior
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
