Saturday 12/23/2023
/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":
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed
Friday 12/22/2023
/WOD
“No one should be alone on Christmas”
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Thursday 12/21/2023
/WOD A
“HELP ME….I’M FEELING”
Part A:
For Time:
Max Effort, 500m Row
-Rest till 10:00, then Part B-
WOD B
“HELP ME….I’M FEELING”
Part B:
Death by Shuttle Runs
* Each shuttle run = 25 feet down + 25 feet back (50 feet total)
** Athletes do the amount of shuttles runs in the allotted time starting on
Minute 1 with one shuttle run then
Minute 2 with 2 shuttle runs then
Minute 3 with 3 shuttle runs then
Minute 4 with 4 shuttle runs, etc..
They go until they cannot complete the amount of shuttle runs required in that round. Score is total shuttle runs ran.
Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
