Thursday, December 24, 2015

Schedule Reminder: Thursday we will operate under Holiday Hours (8:30, 9:45), Friday we will be closed.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 1 Strict Pull Up + 3 Knee to Elbow
  • 2 Single Arm DB Snatch ea.
  • 30 Double Unders/60 Singles
  • 4 V-Ups
  • 5 Burpee
  • 6 DB Hang Power Clean
  • 7 Split Squat Switch
  • 8 Hand Release Push Ups
  • 9 KB Swing
  • 10 Box Jump Overs
  • 11 DB Thruster
  • 12 Pull Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength: 

Skill:

WOD:
“Chrismahonaquanzika”

For Time:

  • 1 Rope Climb (Legless if you have them)
  • 2 Squat Snatches 135/95
  • 30 Double Unders
  • 4 Toe to Bar
  • 5 Burpee
  • 6 Hang Power Clean 135/95
  • 7 Chest to Bar Pull Up
  • 8 Handstand Push Ups
  • 9 Single Arm DB Snatch 55/40
  • 10 Box Jump Overs 24/20
  • 11 Thrusters 135/95
  • 12 Burpee Muscle Up

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 1 Rope Climb 2 – 2 Snatches, 1 Rope Climb 3 – 30 Double Unders, 2 Snatches, 1 Rope Climb 4 – 4 Toe to Bar, 30 Double Unders, 2 Squat Snatches, 1 Rope Climb . . . and so on.

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Chrismahonaquanzika”

For Time:

  • 1 Rope Climb (Legless if you have them)
  • 2 Squat Snatches 135/95
  • 30 Double Unders
  • 4 Toe to Bar
  • 5 Burpee
  • 6 Hang Power Clean 135/95
  • 7 Chest to Bar Pull Up
  • 8 Handstand Push Ups
  • 9 Single Arm DB Snatch 55/40
  • 10 Box Jump Overs 24/20
  • 11 Thrusters 135/95
  • 12 Burpee Muscle Up

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 1 Rope Climb 2 – 2 Snatches, 1 Rope Climb 3 – 30 Double Unders, 2 Snatches, 1 Rope Climb 4 – 4 Toe to Bar, 30 Double Unders, 2 Squat Snatches, 1 Rope Climb . . . and so on.

Additional:
  • Mobility

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