Box Announcements:
Holiday Schedule
12/24 Christmas Eve: NO AFTERNOON CLASSES
5:15a, 7:30a, 9am, 11:30a
Open Gym 10am - 3pm
12/25 Christmas Day: CLOSED
WARM UP
Coach's Stretch
5 AMRAP
Dynamic Drills
20m High Knees
20m Donkey Kicks
10 Bupree Jacks
8 Yoga Push Ups
Skill / Strength
Set-Up for WOD
WOD
"12 Days of Christmas"
DAY 1: Bar Muscle Up (scale: Pull Up)
DAY 2: Strict HSPU
DAY 3: Front Squat, 115/85#
DAY 4: Deadlifts, 115/85#
DAY 5: Box Jumps, 24/20"
DAY 6: T2B
DAY 7: Hand Release Push Ups
DAY 8: DB Power Snatch, 50/35#
DAY 9: Wall Ball Shots, 20/14#
DAY 10: Burpees
DAY 11: SA DB OH Lunge, 50/35#
DAY 12: Clean & Jerk, 115/85#
TC: 30 Mins
The flow of this WOD should be performed like the song. Starting with Day 1 , you will progress down the list and count down from each day performing the assigned movement.
For example:
1 BMU
2 SHSPU + 1 BMU
3 FS + 2 SHSPU + 1 BMU
4 DL + 3 FS + 2 SHSPU + 1 BMU
5 BJ + 4 DL + 3 FS + 2 SHSPU + 1 BMU
6 T2B + 5 BJ + 4 DL + 3 FS + 2 SHSPU + 1 BMU
7.....
8.....
9.....
10.....
11......
12........