Friday…Toes-to-Bar / Push-ups / Air Squats
7 Rounds 5 toes to bar 10 push ups 15 air squats
Thursday…Push-Press / Slamball
AMRAP in 12 min 3 push press 6 slam ball
Wednesday…Push-ups / Supermans
100 push ups for time Every time you rest (lay on ground or hands off deck) 5 Supermans
Tuesday…Back Squat / Pull-ups
5 Rounds for time 10 Back Squats (225/135) 5 Strict Pull-ups
Monday…Wallball / Power Cleans / Toes-to-Bar / Box Jumps
3 Rounds of: 1 Min Wallball 1 Min Power Cleans (135/95) 1 Min Toes to Bar 1 Min Box Jumps (24/20) 30 Sec Rest.
Thursday…
Nightmare before Christmas 1 min on 30 sec off of: Burpees Box Jumps (24/20) KB Swings (55/35) air squats, push ups double unders dumbbell push press (45/25) The first minute on you complete the burpees, next minutes box jumps, etc. Score is total reps
Wednesday…Sandbag Run / Ring Dips / Cleans / Push-ups / Pull-ups
Santa’s WOD 200m Sandbag Run 25 ring dips 25 cleans 25 push ups 25 pull ups 200 m sandbag run
Tuesday…Handstand Push-ups / Deadlift / Box Jumps
“Rudolph” AMRAP 6 min of: 4 handstand push ups 8 deadlifts 12 box jumps
Monday…12 Days of Christmas
12 Days of Christmas: complete for time 1 turkish get up 2 burpees 3 ring dips 4 squat jumps 5 double unders 6 sit ups 7 push ups 8 kb swings 9 pull ups 10 ball slams 11 wall balls 12 Box Jumps Complete this workout like the song, so : 1 T get up, [...]
Friday…
The “Fives” 5 Rds for time 5- Handstand push ups 5- Thrusters (135#) 5- Knees to Elbows 5- Deadlifts (245#) 5- Burpees 5- KB swings (70#) 5- Pull ups
