Saturday

Main – WOD

Saturday “Make Up” Day.
Come in at 8:30, choose a WOD you missed during the week or want to attempt again and do work.

12 Days of Christmas (Time)

1- 200m Run

2- Power Snatch 115/ 80

3- Box Jump Over 24/20

4- Burpees

5- Hang Power clean 115/ 80

6- Push ups

7- Toes to Bar

8- Push Press 115/80

9- Deadlifts 115/ 80

10- Pistols

11- Pull ups

12- Front Rack Lunges 115/ 80

Wednesday

Main – WOD

Metcon (AMRAP – Reps)

“Team Cindy XXX”

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
Teams of 2. Athletes will alternate movements. 1 athlete works, the partner rests

Tuesday

Main – WOD

Metcon (2 Rounds for reps)

3 Rounds of

2 minute drills:

Strict pull ups

Ring rows

Metcon (Time)

50-40-30-20-10

Squats

Push ups

–50 Double under cash out

Monday

Main – WOD

12 Days of Christmas (Time)

1- 200m Run

2- Power Snatch 115/ 80

3- Box Jump Over 24/20

4- Burpees

5- Hang Power clean 115/ 80

6- Push ups

7- Toes to Bar

8- Push Press 115/80

9- Deadlifts 115/ 80

10- Pistols

11- Pull ups

12- Front Rack Lunges 115/ 80

Wednesday

Main – WOD

Snatch (2,2,2,2,2,2)

The 100’s (Time)

100 Wall balls 20#/14#

100 Chest 2 Bar Pull ups

100 ALT Pistols

100 KB Snatches (1.5/1.0)

:30 TIME CAP
done with teams of 2, partition reps as necessary