WODS 12/23/24

Monday 12/23

"CONDITIONING"

"12 Days of Christmas"

For time:
1 Clean & Jerk, (155/110 lbs.)
2 Muscle-ups
3 Handstand Push-ups
4 Pistols
5 Burpees
6 Goblet Squats, (70/53 lbs.)
7 Kettlebell Swings, (70/53 lbs.)
8 Deadlifts, (155/110 lbs.)
9 Toes-to-bars
10 Wall Balls, (20/14 lbs.)
11 Box Jumps, (24/20 in)
Row, 1200 m

Tuesday 12/24

"CONDITIONING"

Teams of 2 For Total Calories
5 Mins Row Partner 1 / 5 Mins Bike Partner 2
5 Mins Row Partner 2 / 5 Mins Bike Partner 1
4 Mins Row Partner 1 / 4 Mins Bike Partner 2
4 Mins Row Partner 2 / 4 Mins Bike Partner 1
3 Mins Row Partner 1 / 3 Mins Row Partner 2
3 Mins Bike Partner 2 / 3 Mins Bike Partner 1
2 Mins Row Partner 1 / 2 Mins Bike Partner 2
2 Mins Bike Partner 2 / 2 Mins Bike Partner 1
1 Mins Row Partner 1 / 1 Mins Row Partner 2
1 Mins Bike Partner 2 / 1 Mins Bike Partner 1

"FINISHER"

50 V-Ups

Wednesday 12/25

"MERRY CHRISTMAS"

For Max Reps:
REST / RELAX / BE MERRY!

Thursday 12/26

"CONDITIONING"

Teams of 2 For Time
200 Double Unders
100 Russian Kettlebell Swings 70/44
50 Burpees to Plate
100 Box Jumps 20/16"
200 Double Unders
*Partners Split Reps as Needed

Performance: 
200 Single Unders
44/25 Kettlebell Swings

Fitness:
Teams of 2 For Time
150 Single Unders
100 Russian Kettlebell Swings 35/25
50 No Push-Up Burpees
100 Box Step Ups 16/12"
150 Single Unders

"FINISHER"

50 Partner Medball Sit-ups

Friday 12/27

"CONDITIONING"

3 Mins Max Cal row
Rest 2 Mins
3 Mins Max Wall Walks
Rest 2 Mins
3 Mins Max Cal Bike
Rest 2 Mins
3 Mins Max Hand Release Pushups
Rest 2 Mins
3 Mins Max 60' Shuttle Runs
Rest 2 Mins
3 Mins Max Abmat Situps

"FINISHER"

in 15 Minutes Complete
240ft R Overhead Carry
240ft L Overhead Carry
240ft R Front Rack Carry
240ft L Front Rack Carry
240ft R Farmer Carry
240ft L Farmer Carry

Saturday 12/28

"CONDITIONING"

Teams of 2 For Time
400m Run
50 Power Cleans (95/65)
400m Run
30 Toes to Bar
50 Shoulder to Overhead (95/65)
400m Run
30 Toes to Bar
50 Deadlift (95/65)
400m Run
30 Toes to Bar
400m Run
*Split All Reps / Run Together

Performance: 
Sub 500m Row

Fitness: 
200m Run / 350m Row
30 Reps Cleans/ S2OH/ Deadlifts
20 Hanginng Knee Raises