WOD Blog

Tue, Dec 20 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

12.20.2022

(Min Reps)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up

-into-

6 min AMRAP
30 sec echo bike (mod pace)
3 Dumbbell Squats (light weight - build across)
3 Dumbbell Shoulder to Overhead (light weight - build across)
3 Dumbbell Thrusters (light weight - build across)

2. Workout Prep
2 sets:
5/4 Calorie EchoBike
2 Dumbbell Thrusters
*Build in pace on the bike*

Workout
“It’s Beginning to Look a Lot Like Christmas”

Every 3:00 (8 sets)
15/12 Calorie Echo Bike
10 Dumbbell Thrusters (50s/35s)

Accessory: Strict Pull-ups
Every min (10 mins):3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with a 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.

Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)