Strength
Snatch 5x2
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
WOD
"The Winter Warlock"
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches 50#/35#
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
Time cap: 25 minutes (8 rounds). If capped, add one second to your time for each rep remaining.
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
Shoulder Press 5x6
5 sets
6 Shoulder Press
-build across sets by feel-
WOD
"Jack Frost"
4 Sets For Time:
15/12 Calorie Row
15 Thrusters 75#/55#
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
WOD
"Green Bean Casserole"
Teams of 2
5 Rounds For TIme:
300m Run (together or 400m Row)
Partner 1: 100ft Dumbbell Farmer Carry (50s/35s)
Partner 2: 15/12 Calorie Air Bike
- Switch when both are completed -
20 Dumbbell Box Step Overs (50s/35s)(shared)
