Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Strength: Push/Split Jerk 5x5
WOD: 5 Rounds for Time
15 Thrusters (95/65)
Run 400 Meters
REC: 30 total partner Wall Walks
Strength: Squat Clean 6x2
WOD: "Christmas in July"
Same format as the 12 days of Christmas.
1 Bar Muscle Up (scale with Burpee Pull Up)
2 Wall Walks
3 Bear Crawl Lengths (cones will be set up)
4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)
5 Toes-to-Bar
6 Pistols
7 Hang Cleans (135/95)
8 Bar Facing Burpees
9 Ring Dips
10 V-Ups
11 Calories on Rower
12 Squat Clean Thruster (135/95)
Do 1 bar muscle up for round 1, then do 2 wall walks and 1 bar muscle up for round 2, then do 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3 and so on...Merry Christmas!
REC: Foam Roller
Strength: Snatch Grip Deadlift High Pull 5x5
WOD: For Time
10,9,8...1 Wall Walks
1,2,3...10 Overhead Squat (95/65)
REC: Lacrosse Ball (Shoulders and Lats) and Foam Roller