Author: Christian Sieger

For time
15-12-9-6-3
Hang power Cleans
Push Jerk

Christmas Wod

Überraschung 🙂

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

(A) For time
30 Back Squats 50%
Rest 2 min
30 Back Squats 40%
Rest 90sec

(B) Wall Ball Conditioning
25-20-15-20-25
Rest as needed

Row Conditioning
with a Partner:

5x Row 500m
Rest 1:1

For time
30 Box Jumps
50 Russian KB Swings 32/24kg
50 Sit-ups

30 Burpee to 10kg Plate
50 Russian KB Swings 32/24kg
50 Sit-ups

30 Burpee Box Jumpps
50 Russian KB Swings 32/24kg
50 Sit-ups

For Reps
3-2-1 min of:
Double Unders
Clean and Jerks

M 45 W 30

For Time
50 Front Rack Waking Lunges 30 Push jerks
50 Front Rack Walking Lunges 30 Push Jerks

M 40kg
W 30kg

For time
60 Cal Row
50 Wall balls
40 TTB
30 Power Cleans
20 Pull Ups
Time Cap 20min

M 60
W 40

3 Rounds each for time- Rest 1:1
7-5-3
Deadlifts
Burpees
M 100kg W 70