Thursday, December 22, 2016

Posted by on Dec 21, 2016 in WOD | Comments Off on Thursday, December 22, 2016

PreWOD – 3 Rounds

  • 24 ft Inch Worm
  • 24 ft Burpee Broad Jumps

Strength – Press 5x5x1@60%

WOD 
Here’s the annual ass kicker – 12 Days of Christmas
A. Follow the song:

  • 1 Pull Ups
  • 2 Handstand Push Ups
  • 3 Tuck Jumps
  • 4 Dips
  • 5 Squats
  • 6 Burpees
  • 7 Lunges
  • 8 Push Ups
  • 9 Good mornings 45/35
  • 10 Box jumps 24/20
  • 11 Sit Ups
  • 12 Med ball clean and slam 20/14

You perform this WOD like you would sing the song. 1 Pull Up… 2 HSPU, 1 Pull Ups…3 Tuck Jumps, 2 HSPU, 1 Pull Up and so on

B. Upscale your 12 Days Of Christmas

  • 1. 80% of your 1 Rep Max Snatch (your 1RM)
  • 2. Bar Muscle Ups
  • 3. 36″/30″ Box Jump
  • 4. Hand Stand Push Ups (Game Standard)
  • 5. Wall Balls 20/14
  • 6. Burpees
  • 7. Squat Cleans with Snatch Weight
  • 8. Parallette Push Ups
  • 9. Deadlifts with Snatch Weight
  • 10. 6′/4′ Broad Jumps
  • 11. Toes 2 Bar
  • 12. Walking Overhead Lunges 45/25

C. Elite

  1. Full Snatch 135/95
  2. 2 Bar Muscle Ups
  3. Toes 2 Bar
  4. Box Jump Overs 30/24
  5. Hang Power Cleans
  6. Handstand Push Ups
  7. Wall Balls 20/14
  8. Burpees Over Bar
  9. KBS 70/55
  10. Goblet Lunges
  11. Push Jerks
  12. Overhead Squats