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Wednesday 141224

23
Dec

Wednesday 141224

Schedule Reminder: We will be operating under a modified Holiday Hours Schedule.  Meaning we will have 3 Class time available: 5:15, 8:30 and 9:45 am.  Come in and enjoy this great holiday tradition. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 For Time:

  • 1 Man Maker
  • 2 Single Arm DB Snatch ea.
  • 30 Double Unders/60 Singles
  • 4 Toe to Bar
  • 5 Burpee
  • 6 Hang Power Clean
  • 7 Split Squat Switch
  • 8 Hand Release Push Ups
  • 9 KB Swing
  • 10 Box Jump
  • 11 Wall Ball
  • 12 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Chismahonaquanzika”

For Time:

  • 1 Rope Climb (Legless is 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 KB Swing 55/35
  • 10 Box Jump 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:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Chismahonaquanzika”

For Time:

  • 1 Rope Climb (Legless is 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 Strict Handstand Push Ups
  • 9 KB Swing 70/55
  • 10 Box Jump 30/24
  • 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:
  • 10 Minutes Mobility

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