12 Days Of X-Mas (presents needed are kettlebell and med ball)

WOD:
The wife hit me with a 30 Min time cap :(

The sequence is 1, 2-1, 3-2-1, 4-3-2-1, 5-3-2-1, etc. until completed or time.

1. 100 feet Overhead Walk @20kg plate
2. 1 Arm Push-Ups
3. Candlestick to Squat Jumps (narrow)
4. Pistols (alternating)
5. MB V-Ups @20lbs
6. KB Snatch @20kg
7. KB Bent Over Row @2-20kg
8. Spiderman Push-Ups
9. Wall-Balls @20 lbs-10ft.
10. MB Cleans @ 20 lbs
11. Tuck Jumps
12. Turkish Get-Ups @20kg (alt)

got 8 TGU then time

Open Prep 10

WOD:
3x12 Bent Over Rows @2-20kg KB

OTM (On the minute)
First 10 min.
6 Alternating KB Cleans@20kg
6 HSPU strict
(started w/ 2-KB clean but was almost knocking off splint, 1 @ a time was ok)
Next 10 min.
6 KB Front Squat @2-20kg
Final 5 min.
6 KB Push Press @2-20kg
6 Burpees

No Excuse Tabata

WOD:
Tabata Format (20 sec on 10 sec. off, 8 sets per exercise)
Frogstand Hold frog stand
Bridge-Up Hold bridge-up (w/ hands)
Hollow Body Hold (last 4 sets had to tuck one leg) hollow body
Mountain Climber (36 each)

Open Prep 9

WOD:
BW Overhead Squat Max Rep- 185lbs- 7 reps, finger still in a splint (mallet finger from a b-ball game 18/11) and affected the lift, the right wrist was what gave out. first I did 95lbs for 15 then 135lbs for 15…all in all, good to know where you are at.
15 min. AMRAP
15 cal Row
15 Box Jump @24 inch
15 V-Ups

5 Rounds 11 cals.

Open Prep 8

WOD:
For Time-
100 Double Unders
5 Rounds:
10 KB Thrusters @2-16kg
10 KB Deadlifts @2-16kg
100 Double Unders

8:56

AMRAP 5 min.
Max KB Push Press@2-20kg
Every break 21 Burpees

28 PP, that broke me

Smolov Jr. 12

WOD:
10x3 Back Squat @140kg

Gymnaintenance

WOD:
6 Rounds for Quality:
20 sec. P-Bar L-Sit
5 Strict Pull-Ups (used strap on left hand bc of finger)
Wall Walk to Handstand balance

 

Smolov Jr. 11

WOD:
8x4 Back Squat @135kg
5x5 Overhead Press 50kg-55kg-60kg-65kg-70kg
Strict Ring Dip Ladder 8 min. +5
4x5 Hanging Straight Leg Raise (all the way up)

Smolov Jr. 10

WOD:
7x5 Back Squats @125kg

3-5 Freestanding Handstands in between sets.

Smolov Jr. 9

WOD:
Back Squat 6x6 @120kg

Tabata Mix-Up
8 Rounds max reps
20 sec- Run w/ Jump Rope
10 rest
20 sec. HSPU strict
10 rest

35 revolutions for all rounds and HSPU 9-7-5-4-4-4-3-2

Open Prep 7

WOD:
10 Handstand Holds facing wall, mixed w/ mob and core

For Time:
100 1 Arm 20 kg KB Clean to Overhead (alternate each side, 200 total)

15:31

10 Handstand Holds facing wall, mixed w/ mob and core

Smolov Jr. 8/Open Prep 6

WOD:
10x3 Back Squat @135kg

OTM for 10 min.
30 sec. Max Double Under
30 sec. (20-25 sec) Hold 25kg Plate overhead

332 Double Unders

Standing on Hands 2

WOD:

8x 20 sec. Hollow Body holds (rest as needed)

4x 20 sec. L-Sit (p-bar)

For 20 min.-

1 Wall (Tree) Walk to Handstand Hold- 3 Freestanding Handstand attempts

OTM  for 5 min. 

30 sec. Handstand Walk for distance- 12 feet-15 feet- 9 feet- 12 feet- 14 feet

Smolov Jr. 7

WOD:
8x4 Back Squat @130kg

Standing With Hands

WOD:

OTM for 10 min. 

L-Sit to Elbow Lever

OTM for 10 min.

Wall Walk to Handstand hold

Smolov Jr. 6

WOD:

Back Squat 7x5 @120kg

AMRAP 7 min.

30 Wtd. Step-Ups (15 each) 24 inch Box@+ or - 48kg Sandbag

15 Strict Knees to Elbows (triceps suspended in ab straps) 

71 reps 

Active Recorevery

WOD:
3x 60 sec. Side Plank
3x 60 sec. Prone Floor Cobra hold
3x 60 sec. Bridge Up Hold
100 Band Pull-Aparts (light band)
100 Standing Cobra (light band)

Smolov Jr. 5

WOD:
A- Back Squat 6x6 @115kg

3x B1- 10 Barbell Squat Jumps @20kg
     B2- 5 Dragon Flags Negatives

Open Prep 5

WOD:
OTM for 20 min.
Min. 1- 20 Ice Skaters
Min. 2- 15 KB Ground to Overhead @20kg (1 arm)
Min. 3- Max Revolution Running w/ Jump rope (100-50-75-92-82)
Min. 4- 15 KB Bent Over Row @20kg (1 arm)

Smolov Jr. 4

WOD:
10x3 Back Squat @130kg
5x2 One Arm Pull-Ups right side (black rogue band)
3x5 One Arm Push-Ups right side

Smolov Jr. 3

WOD:
8x4 Back Squat @125kg
3x60 sec Weighted Plank @25kg

Smolov Jr. 2/Open Prep 4

WOD:
7x5 Back Squat @115kg

4x 2:30 AMRAP 

30 Double Unders

15 1 Arm DB Snatch@20kg

Rest 1 min. in between rounds

2-2-2-2

Smolov Jr. 1

WOD:
6x6 Back Squat @110kg
3x10 Wtd. Back Ext @20kg

Open Prep 3

Went to doctor today after hurting my finger (two weeks ago) in a basketball game, turns out I am on the disabled list for a while…here is my modified open prep…
WOD:
2 Rounds:

60 sec. Max Box Jump @30 inches (18, 17)

60 sec. Max 1 Arm (right) Russian Swing @20kg (30, 31)

60 sec. Max 1 Arm (right) Push Press @20kg (19, 21)

60 sec. Max V-Ups (19, 20)

Rest 4 min. in between rounds.