12/18/2014 PERFORMANCE WOD

Main – Performance Group

Hang Power Snatch (Hang Power Snatch/OHS)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

50 KB Swings 55/35

30 Hang Power Snatch 95/65

40 Ab Mat Situps

30 Front Rack Lunges 95/65

30 Wall Balls 20/14

30 Front Squats OHS 95/65

20 Bar Muscle Ups

30 SDHP 95/65

10 HSPU

THURSDAY 12/18/2014 GROUP WOD

Main – Group WOD

Hang Power Snatch (12 mins to find max load)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

50 KB Swings 55/35

30 Hang Power Snatch 75/55

40 Ab Mat Situps

30 Front Rack Lunges 75/55

30 Medball Bear Hugger Squats 20/14

30 Front Squats.75/55

20 Ring Dips

30 SDHP 75/55

10 Cone Touches

12/18/2014 COMPETITOR WOD

Main – Competitor Group

Hang Power Snatch (Hang Power Snatch + P.S. + OHS)

Metcon (Time)

20 Minute AMRAP

50 KB Swings 70/55

30 Hang Power Snatch 115/75

40 GHD

30 Front Rack Lunges 115/75

30 Wall Balls 20/14 10 ft target

30 Front Squats OHS 115/75

20 HSPU

30 SDHP 115/75

10 Ring Muscle Ups

12/17/2014 COMPETITOR WOD


Main – Competitor Group

Metcon (Weight)

8 minutes for max load

1 Snatch Pull

1 Hang Power Snatch

1 OHS

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes with a 155/105

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

12/17/2014 PERFORMANCE WOD


Main – Performance Group

Metcon (Weight)

8 minutes for max load

1 Snatch Pull

1 Hang Power Snatch

1 OHS

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes with a 115/75

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

Monday 12/15/2014

Main – Performance Group

Twelve Days of Christmas (Time)

12 Days of Christmas (Time)

“12 Days of Christmas” NICE LIST

1 Deadlift 115/75

2 Shoulder Press 115/75

3 Toes to bar

4 Burpees

5 Power clean 115/75

6 Box jumps 24/20

7 Walking lunges

8 Dumbell snatch, alternating arms 45/30

9 Push Press 115/75

10 Double unders

11 Ring Rows

12 Thrusters 115/75

“12 Days of Christmas” NAUGHTY LIST

1 Rope Ascent

2 Handstand push-ups

3 Toes to bar

4 Burpees

5 Power clean 135#(95#)

6 Box jumps 24/20

7 Switch Lunges

8 KB Snatch 55/35

9 Shoulder to overhead 135#(95#)

10 Double unders

11 Pull-ups

12 Thrusters 135#(95#)

Every year, this becomes the most confusing workout we do, although it is very simple. Just sing the song to yourself, the workout is performed exactly how the song is sung. You will perform the first movement. Then the 2nd movement and first movement. Then the third movement, second and first. Then the fourth, third, second and first, etc.