WOD

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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WOD Tabata – 8 Rounds of :20 work, :10 rest at each station: Row for Calories Box Jumps (24/20)  Games Standards Push Press (95/65) Dead lift (225/155)   complete all 8 rounds of rowing before moving to box jumps, and so on…   Score is total reps for each station.     Report scores as follows: Row: 51 Box Jumps: 77 Push Press: 64 Dead Lift: 48   Fitness and Sport 5 minute squat test   25 Days of Christmas  Max L-Sit feet above 2 45lb. plates  
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