Mistletoe Madness Workouts Have Been Released!!
WOD 1: “Korey’s Christmas Carol”
Time Cap: 12 minutes
|
Level 1 |
Level 2 |
Level 3 |
|
21- 15- 9 Synchronized OHS (115/75 lb) Synchronized Bar Facing Burpees **50 double unders EACH between rounds, with only one person working at a time** |
21-15-9 Synchronized OHS (75/55 lb) Synchronized Bar Facing Burpees **50 double unders/single unders EACH between rounds, with only one person working at a time** |
21-15-9 Synchronized Front Squats (65/45 lb) Synchronized Bar Facing Burpees **50 single unders EACH between rounds, with only one person working at a time**
|
WOD 2: “Naughty and Nice List”
Time Cap: 12 minutes
|
Level 1 |
Level 2 |
Level 3 |
|
20 Wall Balls (20/14 lb to 10’) 20 Toes to Bar 20 Shoulder to Overhead (95/65 lb) 20 American KB Swings (53/35 lb) 20 Front Rack Lunges TOTAL (95/65 lb) |
20 Wall Balls (14/10 lb to 10’/9’) 20 Leg Raises 20 Shoulder to Overhead (65/45 lb) 20 Russian KB Swings (40/25 lb) 20 Front Rack Lunges TOTAL (65/45 lb) |
20 KB Goblet Squats (25/15 lb) 20 Ab-Mat Sit-Ups 20 Shoulder to Overhead (35/15 lb) 20 Russian KB Swings (25/15) 20 Body Weight Lunges TOTAL |
- Every time you are “naughty” and take a break from a movement, you must run 50m before continuing
- This is to be performed conga line style: as soon as Athlete 1 finishes the wall balls/goblet squats, Athlete 2 will start and Athlete 1 will move on to the toes to bar/leg raises/ab-mat sit-ups, and so on until the end
WOD 3: “Santa and His Rowing Reindeer”
0-5 minutes
Athlete 1 has 5 minutes to build to a 1RM thruster
Athlete 2 has 5 minutes to row for max meters
5-10 minutes
Athlete 1 has 5 minutes to row for max meters
Athlete 2 has 5 minutes to build to a 1RM
- This event will have two scores: total pounds accumulated for 1RM thruster weights AND total meters rowed
- Partners will switch stations at the 5 minute mark
- Men’s or women’s bar may be used for the thrusters
- Athletes must load their own weights
- Clips must be used for each lift