Daily Workout WOD, December 24, 2019

12.24.19

12 Days of Christmas 2015 (Time)

1 Bear Complex
2 KB Swings (53/35)
3 Bar Muscle Ups
4 Squat Cleans (135/95)
5 HSPUs
6 Thrusters
7 Burpees
8 One Arm KB Snatches -4 each arm (53/35)
9 T2B
10 Wall Balls (20/14)
11 Clean & Jerks (135/95)
12 Deadlifts (135/95)

12 DAYS OF RX LAB’S CHRISTMAS (Time)

1 Squat Clean
2 Front Squats
3 Ring MUs/Bar MUs/C2B Pull Ups/Pull Ups/Ring Rows
4 Deadlifts
5 DB Lunges (50/35)
6 HSPUs
7 DB Hang Cleans (50/35)
8 Burpee Box Jump Overs (24/20)
9 DB Thrusters (50/35)
10 T2B / HKR
11 KB Swings (70/53)
12 Wall Climbs

Choose your weight:
Rx+ – 185/125
Rx – 155/105
Level 1 – 135/95
Level 2 – 95/65
Level 3 – 65/45

Archives

Previous WODs

6.27.22

Metcon

200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches

Metcon

Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs

Metcon

EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees

Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.

Metcon

IN CLASS MOBILITY
90 secs/side Banded Lat Stretch

Metcon

Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Daily Workout WOD, December 24, 2019

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Daily Workout WOD, December 24, 2019

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!