Dec 22, 2018

 

a) WARM UP:

2 Rounds: Length of gym

  • High knees
  • Butt kicks
  • Burpee Broad jumps
  • Lateral Lunge
  • Crab Walk
  • sprint at 50%  2 lengths
  • sprint at 80%  2 lengths
  • Sprint at 100% 2 Lengths
b) Courtesy of 930am

12 days of Christmas:

  • 1 Ring Muscle Up
  • 2 Snatch
  • 3 Back Squat
  • 4 Situps
  • 5 Wallballs (20/14–>10/9’ target)
  • 6 Pushups
  • 7 Single arm overhead lunge
  • 8 Calories Bike
  • 9 Double Unders
  • 10 Pistols
  • 11 Burpee Box Jumps (24/20)
  • 12 Squat Clean Thrusters

(Perf: 95/65, Rx: 135/95)

 

OLY Sunday

  • Snatch: Take 10 mins to work up to a heavy single for the day

Then, drop to 80% and successfully hit 5 more

  • Squat Clean: Take 10 mins to work up to a heavy single

Then, drop to 80% and successfully hit 5 more

Posted in WOD