December 2017

DB’s Annual 12 Days of Christmas WOD! FOR TIME: -1 Power Snatch 95/65 MRX 75/55 -2 Thrusters 95/65 MRX 75/55 -3 SDHP 95/65 MRX 75/55 -4 Barbell Push-Ups MRX Push-ups -5 KettleBell Swings 24/16kg MRX 20/12kg -6 Box Jumps 24/20″ MRX Step-Ups Okay -7 Pull Ups -8 Toes to Bar -9 Wall Balls 20/14 10′ MRX […]

Snatch Cluster: EMOM x 4 sets: 1 Hang Power Snatch to 1 Squat Snatch Alternating Snatches E2MOM x 6 sets: Set 1: 2 Hang Power Snatch Set 2: 2 Squat Snatch Set 3: 1 Hang Power Snatch Set 4: 1 Squat Snatch Set 5: 1 Hang Power Snatch Set 6: 1 Squat Snatch 5 Rounds For Time Of:

Bench Press = 6- 5 – 2 – 2 – 1 E3MOM 21 minute AMRAP of: -21/18 calorie Row or 21/18 calorie Bike -15 HSPU or 5 Wall Walks RX+ 4/2″ Deficit -9 Power Cleans 155/105 RX+185/125 MRX 125/85 -21/18 Barbell Push-Ups -15 Hang Power Cleans – 9 S2O HOLIDAY SCHEDULE Friday, December 22nd: CFHSV’s Annual “12

Deadlift = 6 – 5 – 2 – 2 – 1 E3MOM 4 minute AMRAP of: – 3 Deadlift 305/210 RX+ 365/240 MRX 255/125 -12 Rower Sit-ups RX+ 12 GHD -24 Double Unders Rest 3 Minutes, adjust weights 6 minute AMRAP of: – 6 Deadlifts 205/140 RX+ 255/175 MRX 165/115 -16 Rower Sit-ups RX+ 16 GHD -32 Double

In 15 Minutes establish a 1 RM weighted Pull-up (chin over bar) and a 1RM weighted Dip. or Work on Strict Pull-up and Strict Dips or Kipping if no weighted pull-ups or dips 100 Reps For Time of: -Thrusters 95/65lbs RX+ 115/75 MRX 75/55 Catch Every time you set the bar down, complete 10 Pull-Ups RX+ 10 C2B *Cannot rest bar

Sumo-DeadLift: 5 x 5 E3MOM“Sumo-Santa” by DB 3 Rounds For Time Of: -250m Sleigh Row -20 SDHP 95/65 RX+ 115/75 MRX 75/55 -15 Big Belly Barbell Push-ups -10 Snowball Shots 20/14lbs 10/9′ MRX 20/10 9′ -5 Santa Squat Snatch

EMOM Activator for 6min 1st min = 30 sec Lateral Over Bar Burpees, 30 sec rest 2nd min = 30 sec Hang Muscle Cleans 45/35 or 65/45 or 75/55 or 95/65, 30 sec Rest 3rd min = 30 sec Shoulder To Overhead, 30 sec Rest Repeat This is not for max reps, but quality movement, warm-up and

“The Kitchen Sink” by DB For Time: -2 Rounds of Cindy (5 Pull-ups-10 Push ups-15 Air Squats) -35 KB SDHP 24/16 RX+ 32/24 MRX 20/12 -Run 400m -2 Rounds of: 5 Squat Clean Thrusters & 10 Dips RX+ ring strict MRX bar -35 Russian KBS -Row 400m -2 Rounds of: 15 Deadlifts & 10 T2B -35 KBS

Back Squat = 6 – 5 – 3 – 2 – 2 E3MOM 5 Rounds For Time Of: -5 Hang Power Snatch 125/85 RX+ 155/105 MRX 95/65 -5 Back Squats -5 Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18′ *after 5th round complete, straight into* “Finisher” -5 minutes to achieve a 1RM Hang Power Snatch

1 Set of Max Unbroken HSPU Strict Press & Push Press = E2:30MOM -6 Strict Press – 6 Push Press – 4 Strict Press – 4 Push Press – 2 Strict Press – 2 Push Press 9 Minute AMRAP of: -3 BarMuscle-Ups MRX 3 Chest to Bar Pull-Ups -6 Toes To Bar -9 Split Jerk, alternating feet