Monday – 12/20/21:
“Mind Your Business”
AMRAP 20:
8 Dumbbell Snatches 50 / 35 lb
8 Toes to Bar
250 Meter Row
SCORE: Rounds + Reps. Every meter is a rep.
Cash out:
8min EMOM
Min 1: 30s dead hang
Min 2: 30s handstand hold
Tuesday – 12/21/21:
Strength:
Every 90s
3 back squats
*start at 70% of 1rm and build to heavy.
“Death Race”
5 Rounds For Time: (12min cap)
15/12 Calorie Bike
10 Burpees
SCORE: Time
Wednesday – 12/22/21:
“Pump Fake”
For time: 25min cap
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press 50 / 35 lb’s
*Share benches if needed. Mod banded strict pull-ups.
After Each Set:
100 Meter Farmers Carry 50 / 35 lb’s
SCORE: Time.
Thursday – 12/23/21:
“Jingle Ball Rock!”
AMRAP 30
400m team run (one holds medball)
100 DU
50 partner wall balls (20/14lb)
25 partner medball sit-up tosses (20/14lb)
Friday – 12/24/21:
“12 Days of CompTrain”
For Time: (40min cap)
1 Thruster 135 / 95 lb
2 Hang Power Cleans 135 / 95 lb
3 Deadlifts 135 / 95 lb
4 Burpees
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 55 / 35 lb
10 GHD sit-ups OR V-ups
11 Wallballs 20 / 14 lb(10ft)
12 Calorie Bike OR 12oz fizzy beverage chug
BRIEF: This WOD is a Christmas Eve tradition for CompTrain.
The workout flows in the same order as the song “12 Days of Christmas”:
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed
SCORE: Time
Saturday:
CLOSED – MERRY CHRISTMAS