Author: Tanner Bland

Saturday WOD

Metcon:

AMRAP X 20 minutes

40 Air Squats

10 Clean and Jerks (93/135)

50 Double-Unders

*At least 5 rounds to Rx*

Christmas Eve WOD

5:15 am,9:00,10:00 and 12:00

12 days of Christmas CF 350 style: singing is encouraged- dancing is discouraged?

On the first day :  1 muscle up ( if u can’t muscle up- one squat snatch (63/95)

On the second day: 2 OAA DB snatches (55/70)

On the third day: 3 Thrusters (63/95)

On the 4th day: 4 HSPU’s

On the 5th day: 5 Bbbboooxxxx Jjjuummmps (sing it) (24/30)

On the 6th day: 6 Kipping pull ups

On the 7th day: 7 Hang cleans (63/95)

On the 8th day: 8 front rack lunges (63/95)

On the 9th day: 9 T2B

On the 10th day: 10 Back rack squatting (63/95)

On the 11th day: 11 KB swinging (55/70)

On the 12th day: 12 Burpee bar jumping
Happy Holidays!!!

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 6 Below Depth Handstand Push-ups

Even- Max Strict Pull-Ups

*Make the HSPU as difficult as you can. You are to do as many strict pull-ups as you can in 1 unbroken set*

Metcon:

3 Rounds

15 Deadlifts (173/255)

15 Dumbbell Thrusters (35/55)

25 Push-ups

*12 minute cut-off*

Tuesday WOD

Metcon:

AMRAP X 10 minutes

10 Back Squats (93/135)

20 Box Jumps (24/30)

-Rest 2 minutes-

AMRAP X 10 minutes

5 Squat Snatch (93/135)

50 Double-Unders

-Rest 1 minute-

AMRAP X 2 minutes

Air Squats

*You will have 3 Scores for this WOD. Rounds and reps for the first AMRAP, at least 4 to Rx. Rounds and reps for the second AMRAP, at least 5 to Rx. And then total air squats completed in the last AMRAP.*

Monday WOD

Strength:

5 Sets of:

30 second Handstamd Hold

5 Push-Press

*Work up to a heavy weight you think you can complete 5 unbroken push-press after a 30 second handstand. Rest as need between sets, you may increase weight across those sets.*

Metcon:

9 minute ladder

1 Squat Clean (123/185)

2 Pistols

3 Toes to Bar

*At least through 5 Rounds (15 Toes 2 Bar) to Rx*

Saturday WOD

Metcon:

-Start with 100 Double-Unders-

4 Rounds 

10 Thrusters (73/115)

15 Overhead Squats (73/115)

20 Chest 2 Bar Pull-ups

-End with 25 Burpees-

*25 minute cut-off*

Friday WOD

Strength:

5 x 4

Deadlifts

Metcon:

3 Rounds

8 Hang Power Snatch (73/115)

12 Kettlebell Swings (55/70)

16 Dumbbell Step-ups (25/45 @ 20/24)

*10 minute cut-off*

Thursday WOD

Metcon:

21-18-15-12-9-6-3

Burpees Over the Bar

Front Squats (73/115)

Dumbbell Shoulder 2 Overhead (30/50)

WallBalls (14/20 @ 9/10ft)

*30 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 8 Strict Ring Dips OR a 30 second static hold locked out on rings

Even- 8 Atomic Abs

Metcon:

AMRAP X 10 minutes

5 Shoulder to Overhead (93/135)

10 Front Rack Lunges (93/135)

50 Double-Unders

*At least 5 rounds to Rx*

Tuesday WOD

Metcon:

5 Rounds

15 Handstand Push-ups

15 Box Jumps (24/30)

15 Kettlebell Swings (55/70)

*25 minute cut-off*