Warm-up & Mobility: 15 Minutes

Strength:

Conditioning: For time –

Buy in –

• 25 Cal row
• 25 Grasshoppers, L/R=1
• 25 Box jumps 24/20
• 1 Rope climb

…then…

• 25 Deadlifts @ BW
• 3 Rope climb
• 25 Cleans @ 70% BW (***needs to be an easy transition from DL weight***)
• 3 Rope climb
• 25 Push Press @ 50% BW (***needs to be an easy transition from Clean weight***)

Cash out –

• 1 Rope climb
• 25 Box Jumps 24/20
• 25 Grasshoppers, L/R=1
• 25 Cal row

 

Warm-up & Mobility: 15 Minutes

Strength: Clean 6×2 across 80-85% rest  60-120 sec.

Conditioning: AMRAP 15 min

• 40 Wall Ball 20/14
• 15 power clean 95/65
• 30 Wall Ball
• 15 power clean 135/95
• 20 Wall Ball
• 15 power clean 165/110
• 10 Wall Ball
• With the remaining time AMRAP power clean 185/125

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 25 min to est 3RM

Conditioning: 21-15-9 reps for time of –

• Front squat (115/75lb)
• Burpee
• Pull-up

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch 6×2 across 80-85% rest  60-120 sec.

Conditioning: AMRAP 10 min ascending ladder (2-4-6-8…) of:

• Hang Squat Snatch (95/65#)
• Box Jump Overs (24/20″)

**You do not have to open your hips on top of the box

Last WOD of 2014!!!

Warm-up & Mobility: 15 Minutes

“Dirty 30” For time –
30 Box Jumps (30/24″)
30 Chest-to-Bar Pull-ups
30 Kettlebell Swings (32/24k)
30 Walking Lunges (95/65lb)
30 Knees-to-Elbows
30 Push-press (95/65lb)
30 Hip extensions, holding a 25/15 lb. plate
30 Wall balls (20/14lb)
30 Burpees
30 Double-unders

Warm-up & Mobility: 15 Minutes

Strength:

Conditioning: For time:

• 25 Cal Row buy in

then, 21-15-9 reps of:

• Power Snatch (115/75lb)
• Toes to bar

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 3 sets of 5 reps increasing weight to approx 80% of your 1RM

Conditioning: For max reps:
1 min max WB
1 min max DU
1 min max WB
1 min max DU
1 min max WB
1 min max DU
2 min max MU (or progression: bar MU, C2B, Pull-up, etc…)

Warm-up & Mobility: 15 Minutes

WOD: Perform your reps like the song “12 Days of Christmas” – For time –

1 HSPU
2 Box jump
3 Thrusters (95/65#, use the same BB thru the whole thing)
4 Pull-ups
5 Burpees
6 TTB
7 WBs
8 KB swings (24/16k)
9 Deadlift
10 OHS
11 Hang Power Clean
12 Power Snatch

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4×3 (all sets at approx 75% of 1RM)

Conditioning: For time 10-9-8-7… reps of –

• Deadlift (185/115lb)
• Front Squat (same BB)
• KB Swing (70/53lb)