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12 Days of Christmas

Friday, 22 December 2017 00:00

You've waited for it all year, now here it is!

12 Days of Chrsitmas

Individual or Partner WOD

1 HSPU
2 Pistols (Each Leg)
3 Ring Dips
4 Deadlifts (225/155)
5 MB Cleans
6 Clean and Jerks (115/75)
7 T2B
8 Burpees
9 Wall Balls (20/14)
10 KB SDLHP (53/36)
11 Thrusters (115/75)
12 KB Snatches (53/36) (Per Side)
 
Perform just like the song.

12.21.17

Thursday, 21 December 2017 00:00
Strength
 
Push Jerk (5x5@65%)
The Push Jerk percentage will build over the cycle. You should focus on improving both technique and strength simultaneously
 
Metcon
 
3 Rounds

Row 1k

2:00 rest

12.20.17

Wednesday, 20 December 2017 00:00
Strength
 
Misfit Snatch Complex 
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM (Power Snatch, Overhead Squat, Hang Squat Snatch)
 
(You can build throughout sets.  Start around 70% and if you’re easily keeping pace add a little weight every couple of sets. If you get sloppy and things go south, back the weight down.)
 
Metcon
 
21-15-9
Power Snatch 105/65
Toes to Bar

12.19.17

Tuesday, 19 December 2017 00:00
Strength
 
Deadlift (8-8-8)
 
Metcon
 
3 Rounds:
 
AMRAP 3 minutes
12/8 Row
30 Double Unders
10 Push Jerk 115/75lbs
Rest 3:00 between rounds

12.18.17

Monday, 18 December 2017 00:00
Strength
 
Back Squat (5x5 @90%)
 
Metcon
 
6 Rounds:
8 Power Cleans 135/85lbs
8 Handstand Push-Ups
Rest :30 seconds

12.15.17

Friday, 15 December 2017 00:00
Strength
 
Overhead Squat (1 RM)
 
Metcon
 
AMRAP 8 Minutes:
5 Overhead Squats 95/65lbs
5 Chest to Bar
10 Overhead Squats 95/65lbs
10 Chest to Bar
15 Overhead Squats 95/65lbs
15 Chest to Bar

12.14.17

Thursday, 14 December 2017 00:00
Metcon
 
In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder

Etc…continue until failure
 
*If you fail before the end of the 3rd round continue as an AMRAP through 12 min.
 
Accessory Work
 
Goal Work:
Choose one movement to practice.

WOD Calendar

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