Hero wod:- Santa bring my burpee back

12 days of Christmas WOD:
1 Snatch 75/50
2 Burpee pull ups
3 Handstand push up
4 Power cleans 75/50
5 Toes to bar
6 Push ups
7 Front squats 75/50
8 KB swings 32/24
9 Pull ups
10 Jumping lunges
11 V-sits
12 Deadlifts 75/50

Perform 1 then 1+2 then 1+2+3 etc”

Strength:-
4 x 3 Split Jerk

Rebecca Conran Member’s Wod
3 rounds
400m Run
21 Wallballs 9/6kg
3 Rope Climbs
15 DB Snatch 22.5/15kg
2 Rope Climbs
9 V-Situps
1 Rope Climb

Strength:-
3 x 4 Back Squat

Open 18.1
AMRAP in 20 minutes
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row

Strength:-
5 x 2 Power Snatch

The Chief is Dead – chosen by Jason Saunders
Five AMRAPs in 24 minutes

AMRAP in 4 minutes
3 Power Cleans 60/42.5kg
6 Push-Ups
9 Air Squats
12 Deadlifts 60/42.5kg

1 minute Rest, then Repeat (5 times total)

Strength:-
5 x 3 Overhead Squat

Kate Lindeggar Members Wod
3 rounds
400m row
12 T2B
9 HSPU
6 Hang power cleans
3 STOH
65/45kg

Strength:-

4 x 5 Strict Press

Joe Bryant Members Wod:-
AMRAP 7
15 Deadlifts 60/40kg
10 Pull ups
5 Front rack DB squats 2×22.5/15kg
Rest 2 mins
AMRAP 7
10 Cleans 60/40kg
10 Ring dips
5 DB Thrusters 2×22.5/15kg
Rest 2 mins
AMRAP 7
5 Snatch 60/40kg
10 BMU’s (or 5 pull ups + 5 ring dips)
5 Devils Press 2×22.5/15kg

Wod:- 12 days of Christmas Barbell

Partner Wod brought to you by Alice:-
E4MOM:
P1 200m run while P2 max cals
Then
P2 200m run while P1 max cals
Then max reps movement (shared)
———
Movements
Round 1) GTOH 50/35
Round 2) Burpees
Round 3) Thrusters 50/35
Round 4) KB Swing 32/24kg
Round 5) Step back lunges 50/35

X 2 (40” total)

Score = cals + reps (or separate scores?)

Strength:-
16 min alternating EMOM
1 – 3 Front squats in even mins
2 – 5-10 strict pull ups on odd

JT:-
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups