Partner WOD:
Perform this workout as if you were singing the 12 Days of Christmas Song. Count backward all the way to 1 before progressing to the next exercise on the list. Partners can divide the work how they please.
Perform this workout as if you were singing the 12 Days of Christmas Song. Count backward all the way to 1 before progressing to the next exercise on the list. Partners can divide the work how they please.
A) CF WOD
B) Spend about 10 minutes on core work. (L-sits, dragon flags, GHD, hollow holds, etc.)
B) Spend about 10 minutes on core work. (L-sits, dragon flags, GHD, hollow holds, etc.)
Skill: E2MOM for 14 minutes
1 High Hang Snatch, 1 Mid Hang Snatch, 1 Snatch (full)
Set 1-2: 65% of 1RM
Set 3-4: 75%
Set 5-7: 80%
If you are feeling good after set 5-6, increase to 85% for the last set.
1 High Hang Snatch, 1 Mid Hang Snatch, 1 Snatch (full)
Set 1-2: 65% of 1RM
Set 3-4: 75%
Set 5-7: 80%
If you are feeling good after set 5-6, increase to 85% for the last set.
Skill: Take 20 minutes to build today's Back Squat 1RM
WOD:
Against a 2-minute clock, perform for 12 minutes (6 sets)
200m run
5 Chest to Bar Pullups
8 Burpee Box Jump Overs
WOD:
Against a 2-minute clock, perform for 12 minutes (6 sets)
200m run
5 Chest to Bar Pullups
8 Burpee Box Jump Overs
Warm-Up: 3 handstand holds/attempts, 10 PVC pass-throughs, 10 overhead lunges w/PVC, 10 side-to-side hops over PVC, 5 overhead squats w/PVC, 50-meter high-knee skip, 50-meter back pedal
Individual workout, with DB AHAP, without dropping the weight, (10 burpee penalty per drop)
3 RFT of:
100m farmers carry
100m waiter walk (1 weight overhead, other hanging at side; switch at 50m)
3 RFT of:
100m farmers carry
100m waiter walk (1 weight overhead, other hanging at side; switch at 50m)