WOD

7 am join in 8 am normal session “12 Days Of Christmas” 1 Muscle up or Wall Walk 2 Pullups 3 Box Jumps 4 Goblet Squats 5 Kettlebell Swings 6 Burpees 7 Pushups 8 Ring Rows 9 Situps 10 Double Unders 11 Wall Ball 12 Pistols (6 each leg) 5 WAYS TO SKIN A CHRISTMAS…

For time: Run 800 – 600 – 400 – 200 Hang Squat Clean 15 – 20 – 25 – 30 * Men RX 40kg * Women RX 30kg * Scale accordingly

Overhead Squat 5 x 3 7 minute test – choose one of the following: * Double Unders * Calories on the rower * Burpees * Wall Ball * Thrusters 20/15

20 minute AMRAP 5-4-3-2-1 Strict Pullups Ring Dips 2 minutes rest 15 minute AMRAP Run 200m vs Pistols * In pairs

13 minute AMRAP of “CINDY” 5 Pullups 10 Pushups 15 Squats 2 minutes rest 20 minute AMRAP Run 400m 20 Back Squat 60/40 15 GHD or 30 Abmat Situps

“WILMOT” 6 Rounds: 50 Air Squats 25 Ring Dips

8am Normal session 4pm Normal session 25 minute AMRAP working in pairs: Run 200m vs 15 Kettlebell Swings 2 Wall Walks

7am normal session 3pm join in 4pm normal session “Murphy” Run 1.6km 100 Pullups 200 Pushups 300 Squats Run 1.6km * You can scale the run and or the middle bit * You can row instead of run * You can complete the middle as a chipper or break into rounds Good luck Wodstock teams!

“Have a Dice Day” 30 minute EMOM: Each minute will be decided by: Coin: Heads is One-Arm DB Snatch then Dice is double reps each arm Coin: Tails is Wall Ball then Dice is 3 times reps For example, if the first flip is Tails, with a 6 roll, then the first minute is 18…

12 Rounds – every 3 minutes – 2 minutes work, 1 minute rest. Rounds 1, 4, 7 and 10: 10 Power Snatch then fill the rest of the 2 minutes with double unders * Choose a snatch weight to go unbroken Rounds 2, 5, 8 and 11: 15 Thrusters then fill the rest of the…