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Saturday 12/14

WOD

12 Days of WODMASS

For Time

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

Performed like that song

1, 2-1, 3-2-1, 4-3-2-1…

Friday 12/13

WOD

4 Rounds

500m Row

30 Sit-ups

2 Rope Climbs

L2: 4 rope climb pull ups

L1: 4 ground to stand rope climbs

Thursday 12/12

Strength Strict Press

3 reps @ 70%

2min rest

3 reps @ 80%

2min rest

3+ reps @ 90%

Strength Deadlift

3 reps @ 70%

2min rest

3 reps @ 80%

2min rest

3+ reps @ 90%

Wednesday 12/11

15min build to heavy complex

1 power clean

1 front squat

1 push jerk

Then

AMRAP 3 (115/75)

3 power cleans

3 front squat

3 push jerks

3min rest

AMRAP 3 (135/95)

3 power cleans

3 front squats

3 push jerks

3min rest

AMRAP 3 (155/105)

3 power cleans

3 front squats

3 push jerks

L2: (75/55) (95/65) (115/75)

L1: Scale as Needed

Tuesday 12/10

Skill Handstands

Work on…

Kickups

Kipping

Strict

Walks

WOD

“JOSEPH MARCHBANKS JR.”

Firefighter 9/11/2001

For Time

10-9-8-7-6-5-4-3-2-1 Reps of:

Alternating Dumbbell Snatches (50/35 lb)

Handstand Push-Ups

L2: (35/25) box pike push ups

L1: (20/12) pike push up

Monday 12/9

Strength Back Squat

3 reps @ 70%

2min rest

3 reps @ 80%

2min rest

3+ reps @ 90%

7min AMRAP

7 Thrusters (95/65)

7 Toes to Bar

L2: (75/55)

L1: (45/35)

Saturday 12/7

“OPEN 18.1”

AMRAP 20min

8 toes to bar

10 DB hang clean and jerk (50/35)

14/12 cal row

Scaled: 

Hang knee raises

(35/20)

Friday 12/6

WOD

For Time

15-9-3

Power Snatch (115/75)

Burpee over Bar

L2: (95/65)

L1: (75/55)

Thursday 12/5

Strength Strict Press

5 reps @ 65%

2min rest

5 reps @ 75%

2min rest

5+ reps @ 85%

Strength Deadlift

5 reps @ 65%

2min rest

5 reps @ 75%

2min rest

5+ reps @ 85%

Wednesday 12/4

Skill Practice Double Unders

WOD 

3 RFT

25 KB swings (2/1.5)

100 Double Unders

L2: (1.5/.75) 2:1 SU

L1: (.75/.5) 2:1 SU