Back Squat 10-8-6-4-2 (12 min)
Push Press 10-8-6-4-2 (12 min)
Hang Cleans 10-8-6-4-2 (12 min)
*go up in weight each set and record all your weights
*rest in between sets
*reps must be unbroken
Back Squat 10-8-6-4-2 (12 min)
Push Press 10-8-6-4-2 (12 min)
Hang Cleans 10-8-6-4-2 (12 min)
*go up in weight each set and record all your weights
*rest in between sets
*reps must be unbroken
“Annie Deadlifts”
50 Double Unders/50 Sit Ups
15 Deadlifts 135/95
40 Double Unders/40 Sit Ups
15 Deadlifts 135/95
30 Double Unders/30 Sit Ups
15 Deadlifts 135/95
20 Double Unders/20 Sit Ups
15 Deadlifts 135/95
10 Double Unders/10 Sit Ups
15 Deadlifts 135/95
“Filthy 100” (teams of 2)
40 min cap
400 m run buy in (relay)
100 Box jumps 24/20
100 Jumping pull-ups
100 Kettlebell swings 53/35
100 Walking Lunges (100 steps)
100 Knees to elbows
100 Push Press 45/35
100 Back extensions (Superman)
100 Wall ball 20/14
100 Burpees
100 Double Unders
400 m run buy out (relay)
*split reps as needed and Merry Christmas!
12 Days of Christmas WOD
For Time:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Push Ups
8 Knees-to-Elbows
9 Back Squats (75/55)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts 245/175
25 Box jumps
50 Pull-ups
100 Wallball 20/14
200 Double-Unders
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
15 min to find 1 RM Clean and Jerk
Then:
Every 4 min for 5 Rounds:
30 Sit Ups
20/15 Calorie Row
7 Clean and Jerks (135/95)
RX+185/135