12 Days of Xmas Barbell Style
For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)
Wod Type: For Time
Shawn Powell
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Jonno
Three Parts For Time
3 Rounds of:
5 Hang Power Cleans (40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30 kg)
10 Sumo Deadlift High-Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
Jonah Lomu
For Time
1975 meter Run
11 Sandbag Ground-to-Over-Shoulder (55/45 lb)
11 Thrusters (135/95 lb)
11 Handstand Push-Ups
11 Hang Squat Cleans (135/95 lb)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overheads (135/95 lb)
11 Back Squats (135/95 lb)
11 Power Cleans (135/95 lb)
37 Wall Ball Shots (20/14 lb)
40 Kettlebell Swings (1.5/1 Pood)
Wod Type: Benchmark WodsFor Time
Sile
For Time and Reps
AMRAP in 1 minute of:
Back Squats (135/93 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Cleans (50/35 lb)
Then, AMRAP in 1 minute of:
Front Squats (115/73 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Snatches (50/35 lb)
Finally, AMRAP in 1 minute of:
Overhead Squats (95/65 lb)
Wod Type: For Rounds/Reps (AMRAP)For Time
Broomstick Mile
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).
Wod Type: Benchmark WodsFor Time
Painstorm XII
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
Wod Type: Benchmark WodsFor Time
Brute Force Mile
For Time
50 Bag Facing Burpees (70/50 lb)
400 meter Burden Run (70/50 lb)
Then, 10 rounds of:
3 Push-Up Bag Drags (70/50 lb)
4 Sumo Deadlift High-Pulls (70/50 lb)
5 Front Squats (70/50 lb)
800 meter Burden Run (70/50 lb)
Then, 1-2-3-4-5-6-7-8-9-10 reps of:
Bear Complexes (70/50 lb)
Brute Force Burpees
400 meter Burden Run (70/50 lb)
50 Lateral Burpees
Wod Type: Benchmark WodsFor Time
Wangari Maathai
For Time
77 Back Squats (50/30 kg)
77 Hand Release Push-Ups
77 Hang Power Cleans (50/30 kg)
77 Kettlebell Swings (24/16 kg)
77 Walking Lunges
77 Double-Unders
77 Sit-Ups
Wod Type: For Time
Ultimate Warrior
For Time
Buy-In:
From 0:00-13:00, perform:
54 Back Squats (135/95 lb)
100 meter Sprint*
*Each time you rack/drop the weight, perform the sprint as a penalty.
Rest 2 minutes
Then, 6 Rounds of:
4 Power Cleans (135/95 lb)
8 Strict Wide Grip Pull-Ups
14 Slam Ball Burpees (30/20 lb)
100 meter Sprint
Cash-Out:
30 Deadlifts (135/95 lb)
Wod Type: For Time