12 Days of Christmas - Invictus Style
1 Lap (300 Meters)
2 Snatches (105 lbs)
3 Thrusters (105 lbs)
4 Muscle-Ups (2 MUs for females)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (24 kg)
9 Box Jumps (24")
10 Handstand Push-Ups
11 Ground to Overhead (105 lbs)
12 Man-Makers (35 lb DBs)

Power snatch (40kg) x10,
DUBs x40,
Sit ups x20

5 rounds for time

“Baseline WOD”
500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups

Above in 5:08 (shoulder, push-ups, need I say more?)

rest 3 mins
“Annie”
50-40-30-20-10
double-unders
sit-ups

10 minutes (ish) can't remember. PR is 7m.

WOD ---

5 Rounds for Time Josh (29:47---started to get tired around round 3 or so, great job though, getting a ton better and improving everyday)

10 Push Press (65#)
10 Back Squat (95#)
10 Burpees

Ryan's WOD Ryan (17:19---not a PR by far, but it's something)

100 Double Unders
"Karen"
100 Double Unders

2 min max Cal Row
2 min max Front Sqt (95/65)
2 min Rest
2 min max Cal Row
2 min max KB swings (Russian)
2 min Rest
1 min max Cal Row
1 min max Front Sqt (95/65)
1 min Rest
1 min max Cal Row
1 min max KB swings (Russian)

For Time:

10 Clean & Jerks 185 lbs/ 125 lbs
100m sprint
7 rope climbs
100m sprint
10 Clean & Jerks 185 lbs/125 lbs

A) Olympic Lifting Skill Complex - Clean
(3 reps of each, twice through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

as described

B) Five sets of:
Front Squat x 1 rep
1. 75% (150#)
2. 80% (160#)
3. 85% (170#)
4. 90% (180#)
5. 95% (190#) PR

C) Take 10-15 minutes to build to a heavy-ish Clean & Jerk

145#

D) Against an 8-minute running clock, perform the following in order:

Complete rounds of 21, 15 and 9 reps for time of:
65 lb. Thruster
Pull-Ups

5:34

and then,
using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

105#

Warmup
5-4-3-2-1
KB swings
Med Ball Cleans
Step Ups

Part A
3xMax Reps Pullups
20/12/10

Part B
Death by 10m Sprints
1st minute - 10m sprint
2nd minute - 2x10m sprints
keep going until cannot finish prescribed number of 10m sprints within the minute.
score was 16 rounds + 16 reps

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

I used a 14 pound medicine ball.
Unable to to L-Sit. Did a 1 minute tricep exercise.

3 Rounds for time:

• 7 Squat Cleans Thrusters (115 lbs)
• 14 Pull Ups
• 21 Box Jumps (24")