WOD Blog

Fri, Dec 23 2022

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

12.23.2022


(Check In)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min easy row
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)

2. Workout Prep
This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.


Workout
12 Days of Christmas


12 Days of Christmas

1 Burpee
2 Strict Pull Ups
3 Knees To Elbows
4 Box Jumps (24/20)
5 Kettlebell Swings (53/35)
6 AbMat Sit-ups
7 Air Squats
8 DB Push Presses(50/35)
9 Wall Balls (20/14)
10 Push-ups
11 Overhead Walking Lunges (45/25