WODs for the week Dec 18th to 24th

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 In WOD

Monday

 

Buy in : Mobility soup and movement specific warm up

“12 days of Christmas”

1 Power clean (95/65)

2 Ring dips

3 Burpees

4 Pull ups

5 T2B

6 Push ups

7 Jump squats

8 Scissor squats

9 Box Jumps

10 Wall balls

11 KB Swings (55/32)

12 Thrusters (95/65)

 

Tuesday 

If you were not here Monday you can choose to do 12 days of Christmas or

Buy in 15 min EA warm up

80-85% effort

Every minute change movement x6 rounds

  1. Row
  2. FLR
  3. Box step ups
  4. Bear crawl
  5. Single unders
  6. No jump burpees

Buy out 3 min in bottom of squat

 

Wednesday 

Buy in – Partner Karen 150 WB

A) Front squat build to a heavy 3 in 14 min

Metcon “Princess Snowflake”

50 DU, 10 SHSPU, 40 DU, 8 SHSPU, 30 DU, 6 SHSPU, 20 DU, 4 SHSPU, 10 DU, 2 SHSPU

 

Thursday

Buy in – Rowling

A) Deadlift build to a tough 2 from a 2-3 deficit in 20 min

Metcon – “3 wise men”

20 Squat cleans 185/135

20 Squat snatch 135/95

20 Thrusters 155/105

 

Friday

Buy in – Mobility soup and movement specific warm up

“The Frozen Fifty”

50 Cal row

50 GHD sit ups (scale to abmat if you don’t usually do GHDs)

50 C2b pull ups

50 Back squats (135/95) from rack

50 Burpee box jumps

50 K2E

50 Front squats (95/65) from floor

50 Double unders

 

Saturday

If you missed one of the Holiday wods do it today!!!

If you hit them all today is a lifting day Snatch and Clean and Jerk work!!

 

Merry Christmas to all and to all a great week!!

 

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