WODs (Dec 4-9)

This Saturday will be our 12 Days of Christmas workout! We will have an extended class (9:00-11:00am), as this is a long workout that will require more time to properly warm-up, review the movements and cool-down.

 

Monday

10-9-8-7-6-5-4-3-2-1

Power C&J (135/95)

Burpee Pull-ups

 

Tuesday

4 x AMRAP 4

400m run or 30/24 cal-bike

Max calorie row in time remaining

— rest 4 min between AMRAPs —

 

Wednesday

Snatch Complex

1 power snatch + 1 dip snatch + 1 overhead squat

  • Min 0-5: build to weight
  • Min 5-15: 1 complex OTM

Front Squat

Build to a 2RM in 15 min

 

Thursday

Partner AMRAP 20

3 bar muscle ups

30 double under

— alternate rounds 1:1 —

 

Friday

Bench Press

Build to a 2RM in 15 min

 

40-30-20-10

Push-ups

KB Swing (shoulder height)

Alternating V-ups

 

Saturday

12 days of Christmas WOD

Muahaha…this will be a Christmas surprise! We’ll see you there =)

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