6 Rounds each for time: 6 Power cleans, 50/35 6 Chest to bar pull-ups 6 Burpees * Rest approx 3 min between rounds * Record fastest and slowest round
Warm Up Rotational Warm Up Skill Work Skipping WOD- AMRAP 15 Front Squats 15 Push Ups 15 Box Jumps Game
WOD # 1 – Strength For Load: Deadlift 3-3-3-3-3 WOD # 2 – Conditioning 5 rounds for max total reps: 45 sec Alternating DB snatch, 20/15 kg 15 sec Rest 45sec Double unders 15 sec Rest *record total snatch reps, total DUs as well as the total total, eg 47/271 = 318 RX ________________________________________________ Competition
Skill Work – Revise WOD Movements WOD – 7 Days of Christmas – 7 rounds for time of 1 Burpee 2 Push Ups 3 Lunges 4 Box Jumps 5 Sit Ups 6 Pull Ups/Ring Rows 7 KB Swings 16/12
Warm Up – 2 rounds 100 metre run 5 Perfect Squats 5 Squats but hold 30 seconds in the bottom Skill Work – Midline Stability while doing one arm dumbbell movements WOD – As many rounds as possible in 15 minutes 5 One Armed DB Hang Power Cleans 5 One Armed DB Push Press 5
Warm Up Shuttle Runs Skill Work Skipping Angry Gorilla Back – chest up – shoulders back WOD – 7 rounds 10 KB Deadlift 3 Wall Walks GAME! Dodgeball
Warm Up – 3 rounds 10 Squat Jumps 10 Ring Rows 10 DB Push Press WOD For Time:  “Karen” 150 Wall Balls FINISHER Practice a Skill
Warm Up – 2 rounds 200 metre run Spiderman Stretch 10 Slow Squats Skill Work – Back Squat WOD 1 – STRENGTH – Back Squat 1-1-1-1-1 WOD 2 – CONDITIONING Shuttle Runs
Warm Up Shuttle Runs Skill Work Revise Push Press WOD – 3 rounds – 1 minute per station Push Press Bear Crawl Push Ups GAME! Musical Medicine Ball
Warm Up Team Row – each member must row 250 metres – 10 minutes Skill Work Hang Power Clean Progression WOD For Time:  15-12-9-6-3 DB Hang Power Cleans Burpees Box Jumps
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