WOD

EMOM x 6 5 Deadlifts @ 70% of 1RM   :15 AMRAP 50 Calorie Row 40 Wall Balls 20/14 30 Snatch 95/65 20 OHS 95/65 10 Bar Muscle ups   Accessory work: 3 sets of: Max strict pull ups Max strict push ups *If you don’t have a strict pull up, engage your lats and pull as high as...

With a running clock:   21-15-9 Thrusters 95/65 Box Jump 24/20   At 10:00 15-12-9 Thrusters 115/75 C2B Pull ups   At 20:00 12-9-6 Thrusters 135/95 Burpee over bar   Accessory work: 3 Rounds: 30 Banded Glute bridges 10 Banded Clams (each side)...

EMOM x 6 4 Deadlifts @ 70% of 1RM   :13 AMRAP 25m Walking lunge 75m Farmer carry 100m Run *AHAP (As heavy as possible) *DB/KB’s can be held at side or front rack position for the lunges.   Accessory work: 3 Rounds: 30 Banded Glute bridges 10 Banded Clams (each side)...

E2M x 5 Squat Clean & Split Jerk *Try to increase weight each set, but not to max *The purpose of today’s session is improving the technique. *Scale = Power clean + front squat + any jerk   For Time: 75 Power Snatches 75/55 *Start with and EMOM 7 Wall Ball 30/20 *Time cap...

WOD: 12 Days of Christmas 1 C&J 95/63 2 Front Squats 95/63 3 Power Cleans 95/63 4 Deadlifts 95/63 5 Burpees over the bar 6 Pull ups 7 Box Jumps 24/20 8 KB Swings 53/35 9 Wall ball 20/14 10 Hand release push ups 11 Jumping lunges 12 Clusters (Clean to Thruster) 95/63 *Just like the song...