WOD - Drop Sets for the Ball Drop

3 rounds of these drop sets:

• pull ups / assisted pull ups / inverted rows / band rows
• jump squats / drop squats / pulse squats / squats
• decline push ups / push ups / push ups from knees / push ups on bench

WOD - Couple Quick Couplets

These separate couplets, 5 rounds of 30/30 each

• squats (2x16kg) / dips
• decline push ups (trx) / jump squats (trx)

WOD - Simple Ladder

Rounds of 21-18-15-12-9-6-3

• jerks (2 x 16kg)
• inverted rows
• sit ups

WOD - Merry Christmas!

12 rounds, 25/15 (get it, 12/25/15)

• slider hamstring curls
• assisted pull ups
• drop squats
• band rows

WOD - Short AMRAPs

These 3 separate 7 minute AMRAPs.  Rest a couple minutes between each one.

• 7 pike push ups / 7 hanging leg/knee raise
• 7 dips / 7 roll outs
• 7 push ups / 7 plank oblique twist

Managed rounds of 7 sets, 6 sets and 7 sets + 4 push ups.

WOD - More Couplets

These separate couplets, 5 rounds of each:

• 5 bulgarian split squats l/r (2x16kg) / 20 reverse crunches
• 10 goblet squats (24kg) / 15 leg lifts
• 15 jump squats / 10 hip raises

WOD - Complex Ladder

ladder down n from 5 to 1 for this double bell complex (16kg)

• 1 clean, 1 squat 1 jerk, 1 man maker
• 2 clean, 2 squat, 2 jerk, 2 man maker
• ...
• n clean, n squat, n jerk, n man maker

WOD - Lats and Quads

4 rounds:

• 5 pull ups
• 10 pulse squats
• 10 chin ups
• 20 drop squats
• 15 band pulls
• 30 air squats

chin ups were broken pretty bad after the first round

WOD - Triplets

3 separate triplets, 3 rounds of 30/15 each

• mahler swings (16kg) / dips / jumping lunges
• alternating swings (20kg) / push ups / jumping squats
• two-hand swings (24kg) / seated dips / slider hamstring curls

good times

WOD - AMRAP

20 minute amrap:

• 10 kettlebell burpees
• 10 kettlebell jump throughs
• 10 sit ups

8 rounds + 5 burpees...jump throughs were harder than I thought they'd be

WOD - Couplets

These separate couples, at 4 rounds of 30/15 each:

• chin ups / jumping lunges (med ball)
• dips / russian twists (med ball)
• pike push ups / drop squats (med ball)

Tougher than I thought, but fun!

WOD - Simple Circuit

5 rounds, 60/30

• band rows
• alt slider hamstring curls
• T-push up
• alt pistol squats (on bench)

WOD - Simple Circuit

5 rounds, 30/20

• tabletop push up
• jump squats
• super plank
• goblet squat (24kg)

WOD - Easy Strength Day

5 rounds, 5 reps each:

• bulgarian split squat, l/r (holding 2 x 16kg)
• one arm press, l/r (24kg)
• roll outs, l/r
• one arm row, l/r (24kg)

WOD - DOC Day

Deck of cards:

H = slider pike ups
D = drop squats x 2
S = swings x 3
C = mountain climbers x 4
A = 11 reps
J = 10 burpees

Took me about 53 minutes, longer than I thought it would.  But it was a good time and the deck wasn't too much of a jerk this time.

WOD - Another Amrap

20 minute AMRAP

• 5 chin ups
• 5 slider hamstring curls
• 5 pike push ups
• 5 bulgarian split squats (left & right)
• 5 slider roll outs

Ok, but too many exercises for an amrap