All-levels WOD/Beginner WOD:
A. Perform three heavy rounds of the complex 4 front squats + 8 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)
B. With a partner complete: 500 double unders

All-levels WOD/Beginner WOD:
A. Overhead Squat 3-3-3-3-3 : 88#
B. 5 rounds, alternating with a partner:
10 shoulder to overhead 135/95 : 73#
10 pull ups

All-levels WOD/Beginner WOD:
A. Reverse lunge 5×5/leg
B. For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
100 walking lunges

** killed it

Total 75min

3 sets of:
10 HSPU 1 abmat + 10kg plates
5 T2B
20 DU
Results: 6.35, 5.19, 9.39 = 21.34 :(

2 sets of:
200m row
7 thrusters 15kg

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs) = 15kg
30 Pull-Ups
Result: 9.32 :)
Avg/max HR 180/195
Rest until the running clock reaches 15:00, and then…

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Result: 3 rounds + 7 reps
Avg/max HR 172/185

D.
Complete 12 minutes of:
40-Yard Sled Push (heavy) kelkka + 30kg
Punaiselta viivalta punaiselle viivalle salin pituussuunnassa
40-Yard Farmer’s Carry (heavy) 35 lbs
Intention here is constant movement for the 12 minutes.
Result: 9 rounds
Avg/max HR 174/184

E.
500m row

" 12 days of christmas "

1x Pull up
2x Thruster
3x HSPU
4x WBS
5x Box Jump
6x Front Squat
7x KBS
8x Burpee
9x Deadlift
10x TTB
11x Shuttle Run
12x Cal / AB Row

RX : BB : 60/45 ; KB 32/24
SC1: BB : 45/30 ; KB 24/16
SC2: BB : 30/20 ; 16/12

5x7 floor presses

Double Unders, Snatches, Stones, Push Ups, Back Squat

30 Minute partner WOD.
20 Down
Both do 20 burpees, first to finish runs 300 yards while other does 20 push ups and 20 squats, then 20 push ups 20 squats while the other runs 300 yards. Repeat with 19's, 18's and so on.
Managed 6 rounds with Ben Mc.

12:42
-10m of ab ripper

A. 30 se each Side Planks
20 – Reverse V-ups
10 – GHD Sit ups
Repeat 3 times

B. 60 sec – Hollow hold
30 sec – Weighted Plank
40 – Sliding mountain climbers
Repeat 3 times

C. 6-8 Bench Barbell curls
6-8 – Barbell skull cruches
Repeat 3 times
6-8 DB hammer curls
6-8 DB skull cruches
Repeat 3 times

D. Cardio session