December 2022

8-9 am End the year with a focus on next year! Partner wodWork together to complete31 reps each:Battle rope pulsesLungesPull-upsPush-upsSit-upsHip ExtensionsSquatsSingle undersKettlebell swingsKettlebell cleansWall ballsBurpeesThenWork together toRow 2022 meters

6:30-9 am The perfect way to end the year, heavy dead! Deadlift5-5-5-5-5

6:30-9 am 2 rounds for time of:Run 800 m (May sub one of: box steps/Jump rope/row)25 burpees For each rep, jump and touch a target 6 inches above your reach. Scale: reduce sub length and lower touch target

6:30-9 am ‘Elizabeth’ scaled15-12-9 reps for time of:Squat cleansRing dips ♀ 75 lb ♂ 115 lb Scale:15-12-9 reps for time of:Squat cleansPush-ups ♀ 55 lb ♂ 75 lb

8-9 am You have two options this morning!1- a flushing/recovery wod for those that did yesterdays ‘12 barbells of Christmas’2- for those that couldn’t come yesterday but still want to do ‘12 barbells of Christmas’ (there are at least 3 of you…) Option 1 –2 minute row for calories at 50% effort2 minute foam roll

Like the song and the original “12 Days of Christmas” WOD complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Score is the total amount of time it takes to complete the

6:30-9 am Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 repsaka ‘snatch’…

6:30-9 am 5 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses5 rope climb up/downs ♀ 25-lb DBs ♂ 35-lb DBs Beginner Option:3 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses3 rope climbs, lying to standing ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am 5 rounds for time of:7 strict handstand push-ups14 GHD sit-ups Scale:5 rounds for time of:5 push-ups20 sit-ups

6:30-9 am GwenClean and jerk 15-12-9 reps Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Scale: 12-9-6