WOD | Chikara CrossFit

WOD

WOD - 28 Dec 2017 (Thu)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches

WOD - 27 Dec 2017 (Wed)

A1. Back Squat, 3-5 reps, rest 1:00
A2. Bent over 1-arm DB Row, 8-10reps/side, rest 1min/btwn arms
x 4sets

B. 5 Rounds of:
1min KB Front Reverse Lunge Steps
Rest 15s
1min Handstand Hold/Shoulder Taps
Rest 15

WOD - 26 Dec 2017 (Tue)

Perform in Teams of 2, alternating Rounds

5min AMRAP
5 DB Thrusters
5 Burpee Box Jump Overs
rest 3mins

5min AMRAP
10 Wall Balls
10 KB Swings
rest 3mins

5min Max Cal Row*
Switch as desired

WOD - 25 Dec 2017 (Mon)

A. Hang Snatch + 2 OHS, 5-7 sets

B. Hang Clean + Clean, 5-7 sets

C. Bent Over Row w/supinated Grip, 5x8

WOD - 23 Dec 2017 (Sat)

"The Christmas WOD

To be performed like the 12 days of Xmas Song:

1 DB Squat Clean and Jerk
2 Pull-ups
3 Burpees
4 Toes to Bar
5 DB Deadlift
6 Push-ups
7 Squats (Goblet)
8 Sit-ups
9 Kettlebell Swings
10 Lunges (DB)
11 KB Sumo Deadlift High-pull
12 Box Jump

(Example... On the 3th day of Xmas perform 3 Burpees, 2 Pull-ups, 1 Clean & Jerk and so forth until you get to 12, 11, 10...3, 2, 1)."