WOD

Strength

1 Hang Power Clean EMOM x 10, building

 

Festivus Holiday WOD

For Time

12-23-20-19

Hang Power Cleans 95/65

Wall Balls 20/14

You can register and log your score at

https://festivusgames.com/1223wod/

Strength

15 min to find 2RM Front Squat

Conditioning

10 min AMRAP

5 Front Squats 185/125

10 Pull ups

30 Double Unders

Teams of 2

200 Wall Balls 20/14

150 Sumo deadlift high pull 75/55

100/80 Cal bike

Cap: 25

Strength

15 min to find 5RM Bench Press

Conditioning

4 rounds

1 min Calorie Row

1 min Box Jump Over 24/20

1 min rest

12 Days of (Compound) Christmas

1- Bar muscle up

2- 20 Double Unders

3- HSPU

4- Thruster 95/65

5- Hang power clean 95/65

6- Toes to bar

7- Hang power snatch 95/65

8- Jumping Squat

9- Shoulder to overhead 95/65

10- Wall balls 20/14

11- Burpees

12- Overhead squats 95/65

1, 2-1, 3-2-1….12-1

Strength

15 min to work up to 2RM Back Squat

Conditioning

30/20 Cal bike

into

3 rounds

15 Back rack lunges 115/75

15 Push ups

Cap: 10

Strength

1 Power Snatch EMOM x 10 sets, building

Conditioning

12 min AMRAP

15 Power snatch 75/55

12 Pull ups

9 Burpees over the bar

Teams of 2

20 min AMRAP

4 Toes to bar

8 BBJO 24/20

12 Alt. DB Snatch 50/35

Switch partners every full round

Goal: 14-20 rounds

Strength

1 Power Clean EMOM x 12 sets, building

Conditioning

14 min AMRAP

100 Double Unders (1:1)

80 Air Squats

60 Single Arm DB Shoulder to Overhead 50/35

40 Power Cleans 135/95

20 Bar Muscle ups

Goal: 260+ reps

TABATA

Burpees

KB Swing 53/35

AAB Cals

Sit ups

1:00 rest between tabatas