Monday, 27 December 2021

Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022



“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

24 Front Squats (135/93)

27 Pull-ups

30 Alternating Dumbbell Snatches (50/35)

33 Wall-Ball Shots (25/16) @ (10/9′)


Part 1b:

Max Calories Rowed in 5:00


2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.


…Rest 5:00, then…

Part 2:

The team has 18-minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:00-12:00) 3-rep max Hang Squat Clean

(12:00-18:00) 4-rep max Deadlift


For Scores

Equal work on AMRAP. Equal time or calories on row.

Each team member performs each lift. Only one team member at a time lifting.


Compare results to Wednesday, 26 December 2018

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.



Post scores and experiences to comments


  1. Henry Smith says

    Partnered with Megan and Wade

    223 reps

    210 cals rowed

    Swod- I did snatch only 175#

  2. megancyork says

    Partnered with Henry and Wade for an Rx team!
    Loved partnering with them. Great push!
    223 reps
    Best pull-ups I’ve ever done in a WOD. Worked on my re-grip and keeping with sets larger than 3!
    Front squats felt heavy and hips felt tight but I completed them in sets of 8.

    210 cals (great pulls on the rower from our team!

    Henry and I did the hang power snatch I got a total of 103#, it felt good went up smooth. Getting better at dropping under the bar. 2022 will be the year of the heavy barbell for me!!!

    Loved this WOD!

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