Search

12 Days of Christmas WOD


MERRY CHRISTMAS EVE!!!! 6AM, 8:15 AND 9:30AM ONLY

DEC 25: CLOSED

DEC 26TH: 8:15 AND 9:30 ONLY

12 DAYS OF CHRISTMAS

1 Muscle Up (scale with 1 T2B /K2C)

2 Thrusters (135/95)(95/65)

3 Push Press

4 Front Squats

5 Power Cleans

6 Deadlift

7 Pull ups (scale Jumping Pull ups)

8 Ab Mat Sit up

9 HR Push Ups

10 Alt DB Snatches (50/35)

11 Back Squats

12 Hang Power Snatch (if you have to adjust weight for snathces...please do so)

Time Cap 40min. Scale to 95/65 to ensure you can finish or be ok with going heavier and potentially NOT finishing in cap.


39 views0 comments

Recent Posts

See All

Friday June 25th WOD

Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u

Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)