WOD

WOD   Open WOW 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerks (135/95) 3 Toes-to-bar 6 Clean and jerks (135/95) 6 Toes-to-bar 9 Clean and jerks (135/95) 9 Toes-to-bar If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.   WOD Strategy With only 7 minutes to complete as many reps as possible, the objective is to keep a steady pace and not go crazy in the beginning. There are two schools of thought when it comes to the clean and jerks. One prefers to drop the bar from the top each time and then go into the next rep. The other prefers to guide the bar back down to the ground and immediately go into the next rep. For this workout I would recommend using both of these schools of thought. For the first...
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WOD 30 minute EMOM Odd:  15 Burpees Even:  15 Cals on rower   Fitness 10×10 Squat Therapy 15 minute time cap   Sport 10×10 slow OHS (45/35)  work positioning and technique 15 minute time cap   25 Days of Christmas  3 minute AMRAP: 7 Pushups: chest must touch the floor and elbows must be fully locked out at extension  7 Situps: Hands must touch the ground behind the head for full extension and they must touch the toes for full flexion  
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WOD For time: 100 Double unders 10 Muscle ups 20 Squat Clean Thrusters, 155/105 10 Muscle ups 100 Double unders   20 minute Time Cap   Fitness   Back Squat 5×5 across – Work up to a heavy set of 5 and complete 5 sets 15 minute cap   Sport   Olympic Lifting Snatch 3×1 across heavy but not max 15 minute cap   Optional: Back Squat 5×3 across   25 Days of Christmas   Max Handstand Hold  
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WOD   "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups   Fitness 10 Minute EMOM Ring Dips   Sport Rest Day  
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Fitness and Sport WOD "Willy" 3 Rounds for time: 800m Run 5 Front Squats (225/155) from the floor 200m Run 11 Chest to Bar Pull ups 400m Run 12 Kettle bell Swings (70/53)      
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