W.O.D.

Strength:
Bench Press

Partner WOD:
15 Minutes:
Partner A:
10 Floor Press
10 Sit Ups
Partner B:
Over Head Plated Hold
Run 100 m (Together) after each round

Partner WOD:
20 Min AMRAP:
5 Thrusters
6 HSPU
7 Toes to Bar
8 Burpees
Each partner must complete all reps of each movement before moving to next movement.

Partner WOD:
20 Min AMRAP:

Partner A completes:
5 Wall Balls
5 Knees to Elbow
5 Hang Cleans
5 Barbell Push-Ups

Partner B:
Wall Sits (Hold)

Switch when Partner A has completed all movements
*5 burpee penalty for each partner at the end of the WOD for every time athlete breaks wall sit

Partner WOD:
“12 Days of CHRISTMAS”
1) Bear Complex (95/65)
2) HSPU’s
3) SDHP (95/65)
4) Box Jumps (20/24)
5) Power Snatch (95/65)
6) Air Squats
7) Toes 2 Bar
8) Burpees
9) Hang Cleans (95/65)
10) Deadlift (95/65)
11) Ring Dips
12) Thrusters (95/65)

One partner chips away at the movements while the other partner Runs 150 m. The WOD is performed just like the song. Don’t worry, we will explain.

Partner WOD:
For Time:
60 Burpees
50 Push Press
40 B/Bell PU
30 Box Jumps
20 Power Snatches
10 HSPU

Partner A works while Partner B rests. Must split reps evenly

Strength:
EMOM:
Single Arm Snatches
Goblet Squats

WOD:
27-21-15-9
Plated OH Lunge
Bar Hops

Strength:
Squat Clean

WOD:
3 Rounds for Time:
15 Front Squats
50 Double Unders

Partner WOD:
For time:
20 down to 2 (by 2’s)
Hang Snatch
Back Squat
Burpees
Breakup sets as needed, but Partners must split reps evenly.
Partner A works while Partner B rests

Go Get It Friday!!!
WOD:
12 Min Ascending Ladder by 1’s:
Hang Cleans
Knees to Elbow
Wall Balls

WOD :
For Time:
20, 15, 10, 5
Cal Bike or Row
Thrusters
Burpees over Bar