“HOLY NIGHT” WOD 12/30/22

“HOLY NIGHT” WOD 12/30/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

---

WIN
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
EMOM 9
MIN.1-3= Snatch + 3 OHS
MIN. 3-6= Snatch + 2 OHS
MIN. 6-9 = Snatch + 1 OHS
WOD:
“HOLY NIGHT”
AMRAP 10
3 OHS (75/55) (65/45)
10 Double Unders
6 Power Snatch
20 Double Unders
9 OHS
30 Double Unders
12 Power Snatch
40 Double Unders
15 OHS
50 Double Unders
18 Power Snatch
60 Double Unders
21 OHS
70 Double Unders
24 Power Snatch
80 Double Unders
*Continue on the pattern until time expires.

---

FIT
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
BB Strict Press
5 x 5 w/ a 3 Sec. Negative
*Build.
WOD:
AMRAP 10
3 Back Squat (75/55) (65/45)
10 Single Unders
6 DB Snatch (50/35) (40/30)
20 Single Unders
9 Back Squat
30 Single Unders
12 DB Snatch
40 Single Unders
15 Back Squat
50 Single Unders
18 DB Snatch
60 Single Unders
21 Back Squat
70 Single Unders
24 DB Snatch
80 Single Unders
*Continue on the pattern until time expires.
**Scale up to Double Unders accordingly.

---

AT HOME
SKILL
EMOM 6
ODD: Front Plank
EVEN: Rest
WOD:
EMOM 10
6 Goblet Squat + 6 DB/KB Snatch + 6 Burpees
*Scale reps accordingly to stay in time frame.