MWOD:

band lat/tri stretch x1min/side
roll pecs with lax ball x1min/side
super frog x2min
row 300m

LIFT:

Clean and Jerk
3x1@95-100%
strict press
2x15

WOD: 3? RFT

5 rows ---------------> 10 t-get-ups
5 cleans -------------> 20 dubs 
5 front squats ------> 30 body rows
5 bar push ups -----> 40 v-ups

Mwod;  Row 2 mins, Roll quads x 20 passes, Couch Stretch x 2mins/side, Banded frog stretch x 2mins, Roll glutes x 1 min/side


Squat:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Crab walk 3 x 6/way


40-30-20-10 reps

Russian Twists
Standing Split squats
KB Swings

12 Days of Christmas!

Just like the song...


1 Deadlift (80%)
2 Burpees
3 Push ups
4 Lunges/leg
5 Pull ups
6 Clean & Press
7 Bent Rows
8 V-ups
9 Squats
10 Body Rows
11 KB swings
12 Box Jumps

Mwod:  Row 2 mins, Roll chest & shoulders on post x 1min/side, Band lat stretch x 1min/side, Outside hip stretch on bench x 1min/side


Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%
Pull Aparts 3 x20
(do them right!)


WOD:  4 RFT

3 Clean & Jerk (75/135)
6 Sit ups
9 Wall balls
12 Body Rows
15 Dubs

Mwod:  Row 2 mins, Roll quads & adductors x 20 passes each, Pre squat hip opener x 2mins/side, Bottom squat x 1min, Roll calves on barbell x 1min/side


Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%
Face Pulls 3 x 15 with 2ct hold


WOD:  6 RFT

6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Thruster
6 Push ups off bar

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes, Stretch wrists x 2mins, Band lat stretch x 2mins/side


Military press 3 x 3 @ 75%, then 1 AMRAP set
Pull ups 4 x 6


WOD:

Naughty 20....KB Edition
20 reps each, try to use the same KB for all exercises

20 Alternating arm swings
20 Drunk Lunges (10 per)
20 Sumo High Pulls
20 Goblet squats
20 1 arm C+P (10 per)
20 1 arm Rows (10 per)
20 Turkish Get ups (10 per)



Finished?  100 Pull aparts

Mwod:  Row 2 mins, Roll glutes x 2mins/side, Band hamstring stretch x 2mins/side


Deadlift:  3 @ 70%, 3 @ 80%, 3+ @ 90%
SL Hollow holds x 6/leg


15-12-9-6-3 reps

Renegades Rows
Db Clean & Press
KB swings
Box Jumps