Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)
Strength/Skill – Shoulder Press – 1 RM For time: 50 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cleans, 20 pound ball…
Strength/Skill -Snatch Grip Push Press find your 1 RM 3RFT 7 Pull-up/T2B Clusters (That’s a new one) 14 D.B. Hang Split Clean (Alternating Legs) 21 S.D.H.P. 95/65 1 Pull-up 1 T2B = 1 Cluster D.B. Hang Split Clean – Demo
HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…