Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
5x3 back squat
5x2 btn snatch balance
5x1ovs
WOD
5 rounds
20 cal Row
10 OHS (115/75)
10 T2B
Warmup
15 minutes to:
Partners set up, warm up and practice movements
HOLIDAY Partner WOD
12 DAYS OF CHRISTMAS
Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..
2 person team - you go - I go
1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15
Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
every 90 seconds
Bear Complex
add weight each set
WOD
5 RFT
30 Wallballs (20/14)
20 Ball Slam
10 Box Jumps (24/20)
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
special task:
3rds - bar hang hold (engage lats)+ strict pull up hold (as far as you can pull)+ 10 wall ball shots
Skill Work
Front Squat + Push Press
moderate weight
1+1, 2+2, 3+3, 4+4, 5+5
WOD
21-15-9 For Time
21 row
21 dbl thrusters 50/35
21 pull ups
15 row
15 dbl thrusters
15 pull ups
9 row
9 dbl thrusters
9 pull ups
