The 12 days of Christmas WOD V3 1 Burpee 2 power clean (96/65) 3 Push press (95/65) 4 Pull up 5 Wall ball (20/14) 6 Toes to bar 7 Double under 8 Sit up 9 Box jump (24/20) 10 Kettle bell swing (53/35) 11 Thruster (95/65) 12 Power snatch (95/65) **done like the song so…
Strength: Alternating: Overhead squat 8×2 – add 5-10 pounds to last time Windmills – 8×4+4 (8 sets, 4 per side) WOD: 4X 10 deadlifts (225/155) 50 double unders
Strength: Alternating sets of: Snatch grip push press behind the neck 4×2 Front squat 4×5 WOD: 4X :30 toes to bar :30 rest :30 ring dips :30 rest :30 goblet squat (53/35) :30 rest :30 handstand push ups :30 rest
Strength: Alternating sets of: Back squat 5×1 Floor press 5×5 WOD: 15 minute AMRAP 200 m run 12 kettlebell swings (70/53) 8 box jump overs (24/20)
Strength: 2×5 Press (snatch grip) 2×5 Drop snatch 2×5 Heave snatch 2×5 Slow motion muscle snatch 2×5 Mid-thigh muscle snatch 2×3 Above the knee muscle snatch 2×3 Below the knee muscle snatch 2×3 Snatch to quarter squat 2×3 Snatch to half squat 2×3 Snatch to full squat WOD: 16:00 EMOM 2 snatches