12 Days Of Christmas
1 Clean & Jerk, 100/70, 80/60, 60/40
2 Muscle-ups / Burpee Pull ups
3 Box Jumps, 24/20 in
4 Hang Squat Snatches 50/35 (8 DB Snatches)
5 Bar Facing Burpees
6 Push Press, 50/35
7 Pistols (Squat jumps x 2)
8 Toes-to-bars (scale with V ups or hanging leg raises)
9 Wall Balls
10 Chest-to-bar Pull-ups (scale Pullups or ring rows)
11 Handstand Push-ups (scale with hand release push ups x 2)
12 Front Squats 100/70 80/60, 60/40
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
