top of page

WOD 12232023

A. Dynamic Stretches



B. "12 Days of Christmas" with Partner

(For time)

1 clean & jerk each person 155/225lb

2 ring muscle ups (split any way)

3 synchronized burpees

4 box jumps each person

5 deadlifts each 155/225lb (switch every rep)

6 synchronized toes to bar

7 synchronized goblet squat 60/85lb

8 synchronized dbell hang snatches 60/85lb

9 synchronized push ups

10 bar muscle ups (split any way)

11 wall balls 14/20lb (split any way)

12 shuttle runs (50’) (split any way)


(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)



C. Static stretches

89 views0 comments

Recent Posts

See All

WOD 02222024

A. Dynamic Stretches B. (3 rounds for time) 12 dbell box step up overs 20/24” 60/85lb 24 calories rower C. (For time) 14-12-10 Dbell alternating hang snatch 60/85lb (24) toes to rings D. (6 minute clo

WOD 02212024

A. Dynamic Stretches B. “Partner” (6 rounds) (6 minute clock) 500m run (person 1) 10 wall walks + 15/10 calories bike (person 2) Max for remaining: handstand walk (split any way) (Switch every round)

WOD 02202024

A. Dynamic Stretches B. (2 minute collective) L-sit C. (Every minute for 10 minutes) 3 strict weighted pull up (Build by feel; pick load for strength) D. (5 rounds for time) 60 single under crossovers

bottom of page