Saturday, December 15, 2018

December 14th, 2018
by:

Specialty Classes

Family WOW! – 10am-11am

WOD

christmas-2973329_1280

Instructions – For time perform the number of reps corresponding to the exercise number following the same pattern as the 12 Days of Christmas song, i.e. 1 – 2,1 – 3,2,1 – 4,3,2,1 – 5,4,3,2,1 and so on:

1) Squat Clean Rx+ 135/95# / Rx 95/65#
2) Push-Press Rx+ 135/95# / Rx 96/65#
3) Deadlift Rx+ 135/95# / Rx 96/65#
4) Rx+ Alt. Pistol Squats (2/2) / Rx Goblet Squats 55/35#
5) Rx+ & Rx Bar-facing Burpees
6) Rx+ Alt. one-arm push-ups / Rx Spiderman Push-ups
7) Rx+ & Rx T2B
8) Rx+ & Rx Wallball 20#/14# @ 10′/9′
9) Rx+ C2B Pull-ups / Rx Pull-ps
10) Box Jumps Rx+ 30″/24″ / Rx 24″/20″
11) KBS Rx+ 70/55# / Rx 55/35#
12) Rx+ & Rx Wall Walks

Elements WOD

3 Rounds of:

  • 400m Run
  • 500m Row
  • 600m Bike