Have a happy holiday!

WOD

For Time:

60 Double Unders, 30 Burpees
50 Double Unders, 30 Wall Balls (20/14)
40 Double Unders, 30 Deadlifts (185/135)
30 Double Unders, 30 Wall Balls
20 Double Unders, 30 Burpees

Accessory Work

Alternating On The Minute x 16 (8 rounds)

Set 1 - 10 Overhead Barbell Front Lunge Steps
Set 2 - 10 Double Dumbell Backward Lunge Steps

WOD

AMRAP 20

Have a very happy holiday!

Partner WOD

Teams of 2 - Switching Back & Forth on the Movements

4 Rounds of:
P1 - 10 Wall Balls
P2 - 10 Push Ups

into...

4 Rounds of:
P1 - 10 Box Jumps

Skill

Push Gymnastics/Bike Intensity Tolerance

2min on, 2min off - 10min Total

Set 1:
3 Strict Handstand Push Ups
:15sec Hanging Lsit
Max Watts on Bike

2min Rest

Active Recovery WOD

5 Rounds Not For Time

500m Row
10 Bench Press (very light)
10 Abmat Situps
:30sec Plank Hold
:30sec Hollow Hold
10 Glute Bridge with Empty Barbell - back on a bench

Strength

Strict Press - Build to Heavy Single

5 @ 50%
3 @ 60%
3 @ 65%
1 @ 75%
1 @ 78%
1 attempt @ heavy

WOD

AMRAP 15

Strength

Back Squat Waves - Based off 12/3 Heavy 5 Weight

Set 1 - In 3mins
6 @ 70%
4 @ 76%
2 @ 82%

3min Rest

Set 2 - In 3min
6 @ 76%
4 @ 82%
2 @ 88%

WOD

12 Days of Christmas

1 - Ring Muscle Up/Rope Climb
2 - Jerks (95/65)
3 - Front Squats (95/65)
4 - Hang Power Cleans (95/65)
5 - Deadlifts (95/65)
6 - Burpees
7 - Toes To Bar