Cardio CrossFit WOD, December 27, 2022

Holiday Charity Wod

Christmas With The Girls (Time)

AQAP in teams of 2 with one partner working at a time complete:

"Cindy’s House"
10 Rounds
5 Pull Ups / Ring Rows
10 Push Ups
15 Air Squats

"Isabel’s House"
30 Snatches (135/95 or 60 DB Snatches 50/35)

"Karen’s House"
150 Wall Balls (20/14)

"Grace’s House"
30 Clean & Jerks (135/95 or 30 DB Clean & Jerks 50/35)

"Jackie’s House"
1000m Row
50 Thrusters (45/35 or DB Thrusters 35/20)
30 Pull Ups / Ring Rows

"Annie’s House"
50-40-30-20-10
DUs / 2 x Singles)
Sit Ups

Time Cap: 45 mins

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs