2m ON : 2m OFF x 6
300/250m Row
+ Max Movement
r1) Jump Rope skill: CC / DU / CCDU / Triples
r2) Down Ups
r3) Jump Rope skill: CC / DU / CCDU / Triples
r4) Down Ups
r5) Jump Rope skill: CC / DU / CCDU / Triples
r6) Down-ups
A nice flush from the week with some opportunity to work on jump rope skills before tomorrow’s 12 Days of Christmas WOD
– Athletes working on their first pull-up should record which band color they used.
Teams of 2:
2 Rounds – cap 16
50 AKBS
40 V-ups / Tucks
30 Pull-ups
20 Burpees
Split the reps however
Athletes can split the reps however they choose but must go in workout order. Focus on keeping the sets small and unbroken.
Use the descending rep scheme to build weight but not to drain strength for the 5. Once you think you are ready for the 5RM attempt a couple attempts
10 Wall Walks
20 Box Jump Overs
30 DBL DB Alt. DB Push Press (15/e)
– Barbells come from the ground. Athletes should aim for strong leg drive and full lockout on the catch.
2m ON : 2m OFF x 4 sets
250/200m Row
6 Power Snatches
Max Burpee Over Barbell
s: 75/55
x: 95/65
+: 115/80
Feel – High heart rate and density
_ Athletes need to push the row to make sure they finish the snatches and allow for at least :30s of burpees.
_ The Snatches should be light enough to go unbroken.
_ Athletes can share bars
(BB / 45-55-65-75-80-87-92-95+-101))
Athletes can stay on the structure but if would prefer to build to their heavy single they can use the allotted time.
Big breath, Tight Brace, Lift.
-Use pads
-Use belts
AMRAP 10
5 TTB / Knee Raises
10 Push-ups
20 Air Squats
A play on the classic Cindy. The push-ups always get spicey on this triplet. Athletes should look to break up the reps to not reach failure at any time and keep the pace high.
3 rounds for time with Partner:
P1: 400m Run
P2: 25/20 cal row
20 Synchro toes to bar / Knees to chest
P1: 25/20 cal row
P2: 400m Run
20 Synchro DB Snatch
*Repeat.
Cap: 27min
s: 35/20
x: 50/35
+: 70/50
A full round is when both athletes finish the DB Snatches.
Both partners complete the cardio pieces at the same time with one partner rowing while the other runs.
Aim to go heavier than last week and prep the legs a bit for Karen.
For Time:
150 Wall-Ball Shots, 20# / 14#
3 RNDS
:30 Hollow Hold
:30 Extended Plank Hold
:30 Side Plank Hold Left
:30 Side Plank Hold Right
For time:
3000/2400m Row
– every 3 minutes starting at min 0, get off and perform:
10 Single DB Clean and Jerks (5/5)
10 DB Plank Pull Throughs
s:35/20
x:50/35
Cap 20m
Both sides of the DB touch the floor for the DB Clean & Jerks. One side of the DB must meet the shoulder before going over head finishing in a locked out standing position.
AMRAP 12
12 Burpees over the Barbell
12 Barbell Thrusters
12 C2B Pull-Ups / Pull-ups
s: 75/55
x: 95/65
+: 115/80
Scale 2
12 Burpees
12 DBThrusters
12 Ring Row
Re-Test from 10/27
Target – This will be a high intensity AMRAP for those proficient in pull-ups. Try to hold a steady pace that allows you to push the finish. Most will need to break up the CTB into multiple sets in order to keep moving. Try to continue a steady pace on the burpees and keep thrusters unbroken or with only one break to save time on those movements.
(4m ON : 2m OFF) x 4 sets
-500/400m Row / 400m Run
AMRAP with remaining time:
24 CC or DU / 40 Singles
8 V-ups
8 HR Push-ups
