WODS DECEMBER 21-27

christmasblogedited

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

10 min to find a 5RM High-Hang Snatch

CONDITIONING:

In 2 min:

30/25 Push-Ups
ME Row for calories
Rest 2 min

In 2 min:

20/15 Pull-Ups
ME Row for calories
Rest 2 min

In 2 min:

2o OHS @ 45/35#  (athletes will be squatting with a kids med ball underneath them to achieve full depth)
ME Row for calories
Rest 2 min

In 2 min:

15 Burpees
ME Row for calories

Scored by total calories Rowed during the workout.

TUESDAY

12 Days of Christmas WOD:

Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.  

For completion… not time.

1 25’ Log Carry
2 Stone to Shoulder
3 Cleans @115/75#
4 TTB
5 CTB Pull-Ups
6 Bar or Ring Dips
7 Push-Ups
8 Russian Kettlebell Swings @ 70/53#
9 Wall Ball Shots @ 20/14#
10 Burpees
11 Thrusters@115/75#
12 Snatches @115/75#

WEDNESDAY

NO CLASSES.

THURSDAY

MERRY CHRISTMAS!
NO CLASSES.

FRIDAY

*11:30 CLASS ONLY*

CrossFit Total:

1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift

Compare to Sept 12th

SATURDAY

“Partner Nukes”

**One partner works at a time**

In 8 min:
Run 4x400m (switch partners every 400m)
AMRAP Deadlift @ 315/175# in remaining time (Scale load to ~70% 1RM)

In 10 min:
Run 4x400m (switch partners every 400m)
AMRAP Power Clean @ 225/145# in remaining time (Scale load to ~80% 1RM)

In 12 min:
Run 4x400m (switch partners every 400m)
AMRAP Overhead Squats @ 135/95# in remaining time (Scale load to ~70% 1RM)

Compare to July 9th

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