WOD

Strength: mixed squats

Alternating OTM, 12x (6 rounds)

Odd min: 3 front squats

Even min: 6 back squats (all @70% of 1RM front squat)

Metcon: "Double Rubble"

60 double-unders, 30 DB snatches (50/35#)

60 D-Us, 30/21 cal row or bike

60 D-Us, 30 toes-to-bar

60 D-Us, 30/21 cal row or bike

60 D-Us, 30 DB snatches

Metcon: "The Clean-Up Crew"

(alone or in pairs, with a 35-min cap)

1k row

7 squat clean and jerks (135/95#)

50 push-ups

7 squat clean and jerks

50 sit-ups

7 squat clean and jerks

50 box jumps (24/20")

7 squat clean and jerks

50 pull-ups

7 squat clean and jerks

1k row

OR

Metcon: "Winter Squashed"

(alone or in pairs, with a 35-min cap)

1.6 mile bike

4 lengths farm-to-table walk (waiter/farmer carry)

50 push-ups

4 lengths farm-to-table walk

50 sit-ups

4 lengths farm-to-table walk

50 box jumps (24/20")

4 lengths farm-to-table walk

50 pull-ups

4 lengths farm-to-table walk

1.6 mile bike

Event 1: "Nice and Naughty Ladder"

Weightlifting

Event 2: "Snow and Sleet"

4-minute couplet

Event 3: "Relay 12 Days of Xmas"

12 movements, 15-25 minutes

Final (top 3 teams): "Paying the Plow Bill"

5-min AMLAP

Strength: mixed squats

Alternating OTM 12x (6 rounds)

Odd min: 1 front squats

Even min: 3 back squats

(all @82% of 1RM front squat)

Metcon: "Sumo Money"

AMRAP in 20 min of

20 wall balls (20/14#)

20 sumo deadlift high pulls (75/55#)

20 box jumps (24/20")

20 push presses

20/14 cal row or bike

Strength: pause* power snatch

10 singles

*5-second pull from floor to knee, then full speed to catch + 3-sec pause before standing up

Metcon: "That Sit"

Alternating OTM for 12 min

30 sec AMCAP bike

30 sec AMRAP DB push presses (50/35#)

30 sec AMRAP sit-ups

Metcon: "As the World Takes Turns"

(in teams of 3)

In 7 min

50 back squats (155/105#)

50 back squats (185/125#)

AMRAP back squats (225/155#)

---- 3 min rest----

In 7 min

50 bench presses (135/95#)

50 bench presses (155/105#)

AMRAP bench press (185/135#)

---- 3 min rest----

In 7 min

50 deadlifts (185/135#)

50 deadlifts (225/155#)

AMRAP deadlifts (275/185#)

Metcon 1: "Fame"

AMRAP in 15 min of

30 double-unders

15 power cleans (115/80#)

30 double-unders

15 toes-to-bar

Metcon 2: "The Fissure King"

AMRAP in 4 min of

1-2-3-4-5-6-7-8…

Unbroken chest-to-bar pull-ups

(climbing as high as possible)

Virtuosity training

(alternating, OTM, 3 rounds)

8-8-8 glute ham raises or bench bridges

16-16-16 close grip DB floor presses or 10-10-10 dips or cal ski erg

10-10-10 hip and back extensions or DB Superman rows

Max effort L-sit hold

Strength: mixed squats

Alternating OTM 12x (6 rounds)

Odd min: 3 front squats

Even min: 6 back squats

(all @67% of 1RM front squat)

Metcon: "Mr. Threeze"

In 3 min

21 overhead squats (95/65#)

21 lateral erg burpees

AMCAP row

---- 3 min rest----

In 3 min

18 OH squats (115/80#)

18 lateral erg burpees

AMCAP row

---- 3 min rest----

In 3 min

15 OH squats (135/95#)

15 lateral erg burpees

AMCAP row

---- 3 min rest----

In 3 min

12 OH squats (155/105#)

12 lateral erg burpees

AMCAP row

Metcon: "The Chief"

AMRAP in 5 min of

3 power cleans (135/95#)

6 push-ups

9 air squats

---- 1 min rest ----

5x

Metcon 2: "Tengo Calor"

21-18-15-12-9

Cal bike, row, or ski

With 1 min rest between sets

Metcon: "Rope-a-Dope"

E2min, 5x

40 double-unders + 1 legless rope climb + 1 rope climb (@max speed)

Then (no rest) 3 rounds of

8 tempo ring dips

8 tempo ring rows

----OR------

Strength: deadlift

3-3 @76%, 3-3 @81%, 3-3 @86%

Metcon: "No Sleep 'Til Brooklyn"

2 rounds (teams of 3, 30-min time cap) of

600m row (200m each)

100 power snatches (75/55#)

600m row (200m each)

100 box jump-overs (24/20")

600m row (200m each)

100 thrusters (95/65#)