WOD 10-9-8-7-6-5-4-3-2-1- NOT for time of: Double DB Squat DB Floor Press DB Deadlift Seated DB Press Note: There are no Rx weights, athletes should

SWOD Every 90 seconds for 7 sets, complete: Double DB Squat Clean & Jerk x 1 rep – increase load as possible – WOD For

SWOD Every 4 minutes for 4 sets, complete: Seated* DB Strict Press x 10 reps Supine Ring Row x 10 reps @ 2121 DB Suitcase

SWOD Every 3:30 minutes for 4 sets, complete: Double DB Deadlift x 5 reps @ 31X1 Reverse Plank March w/ feet elevated x 10 reps/alternating

SWOD Rope Climb Drills WOD For time: 5-4-3-2-1 of Rope Climbs 50-ft DB Bear Hug Carry (85/55) Post WOD In remaining class time work on

WOD “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4

SWOD Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat Hold x 30 sec

SWOD Every 5 minutes for 4 sets, complete: DB Bench Press x 5 reps @ 30X1 Two-arm Bent-over DB Row x 5 reps Half-kneeling Chops

SWOD Every 6 minutes for 3 sets, complete: Goblet Squat w/ 3 sec pause at bottom x 5 reps Rear-foot Elevated Split Squat x 5

SWOD Every 90 seconds for 8 sets, complete: Single-arm DB Hang Squat Clean x 1 rep/side – increase load as possible – WOD 6 rounds

WOD Every 5 minutes for 6 rounds, complete: 21 Wall Ball Shots (20/14) 15 Pull Ups 9 DB Thrusters (50s/35s)

SWOD Every 5 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 Single-arm Banded Pulldown x 10 reps/arm @

SWOD Every 4 minutes for 5 sets, complete: KB Suitcase Deadlift x 5 reps/side @ 31X1 Single-leg Broad Jump x 3 reps/side (single-leg take off,

SWOD 10 minutes of work on Rings (no Muscle Ups) examples: – Skin the Cat – Front/Back Levers – Inverted Hang – Leg Raise to

SWOD Every 5 minutes for 2 sets, complete: Banded Couch Stretch x 30 sec/leg PVC Passthroughs x 10 reps Goblet Squat x 10 reps –

SWOD Every 5 minutes for 4 sets, complete: DB Bench Press x 10 reps Single-arm DB Row x 5 reps/side KB Push Throughs x 10

WOD Complete as many reps as possible in 7 minutes of: Row 1000m Max rep Wall Ball Shots (20/14) in remaining time Complete as many

SWOD Every 6 minutes for 4 sets, complete: DB Goblet Squat x 10 reps @ 33X1 Box Jump x 5 reps – AHAP Partner Hamstring

SWOD Med-ball Clean Drills WOD 50-40-30-20-10 for time of: Med-ball Clean (20/14) Abmat Sit Ups ………. BURN “Deck of Cards” 25 min AMRAP of: 2-10

SWOD Every 4 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121DB Sit Up to Z-Press x 10 repsReverse

SWOD Every 6 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 41X1 Step Up w/ DB Curl to Press

SWOD Rope Climb Drills WOD Complete as many rounds and reps as possible in 25 minutes of: 2-4-6-8-10-etc of… Dumbbell Complex* (50’s/35’s) 1-2-3-4-5-etc of… Rope

WOD For time: 10 Box Jumps (24″/20″) 10 Pull Ups 10 Box Jumps (24″/20″) 20 Wall Ball Shots (20/14 to 10’/9′) 10 Pull Ups 10

SWOD For time (10 min cap): 60 KB Snatch (55/35) – switch every 10 reps – EMOM perform 4 Burpees – WOD 3 rounds for

SWOD Every 5 minutes for 4 sets, complete: DB Bench Press x 5 reps w/ 4 second negative – spotter to assist up each rep

SWOD Every 6 minutes for 4 sets, complete: Rear-foot Elevated Split Squat x 5 reps/leg Med-ball Leg Curl x 10 reps @ 1212 Lateral X-band

WOD Bench Press 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 90% 1 rep @ 95-97% 1 rep

SWOD Every 3 minutes for 4 sets, complete: Back Squat x 5 reps @ 50-55% WOD 8 rounds for time of (18 min cap): 8

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

WOD For time: Run 5k ………. BURN Complete as many reps as possible in 20 minutes of: Box Step Ups *every 2 minutes perform 6

SWOD Every 3 minutes for 5 sets, complete: Bench Press 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @

WOD Back Squat 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 90% 1 rep @ 95-97% 1 rep

WOD In teams of 2, with only one partner working at a time, complete the following for time: 75 Wall Ball Shots (20/14 to 10’/9′

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

SWOD Every 3 minutes for 5 sets, complete: Deadlift x 3 reps* Set 1 @ 50% Set 2-4 @ 55% Set 5 @ 60% *3

SWOD Every 2:30 for 3 sets, complete: Back Squat x 5 reps @ 25-30% WOD “Unknown Work Challenge 2” 3 rounds: Double Unders KB Swings