Monday 12/10

Dec 9th, 2018

Category: #CDRstrong

Monday 12/10

Reminder friday the 14th is our annual 12 days of Christmas WOD! This wod will be done partner style for the first time ever.

 

Dynamic #1
Row 500m x3
Negative Splits
Rest 2 min between
Heavy Fran
Thrusters 135/95
C2B
15 minutes max
Goal is Super Heavy
Use Bands for C2B scale

 

Dynamic #1
Skill: 3×10 of each
Barbell Roll Outs
Reverse Lunges Kb’s
Strict Pullups
EMOM 12
Even Min
15 Burpees O Box
Odd Min
5 MU Or Wall Climb
Max load on lunges and 10 on
each leg.

 

Dynamic #2
Skill: Turkish Get ups
3 reps each side 7 rounds
“The Chief”
3 min amrap x5 rounds
rest 1 min between
3- Power Cleans 135/95
6-Push Ups
9- Air Squats

 

 

Dynamic #2
 
3 Rounds for time
1k Row
400m Farmer Carry
100′ Walking Lunge

 

“12 Days of Christmas WOD”
Wear your Pajamas-
12 Days of Christmas WOD
1-Man Maker 1 DB 50/35
2-Body Blaster
3-V-ups
4-Pistols (Or Rocket Squat)
5-WB 20/14
6-Knee Jumps
7-Mt.Climbers
8-SIngle arm OHS DB 50/35
9-RIng Pullups
10-Lunge and recover DB 50/35(each leg)
11-Assault cals
12-MU or Wall Climb
This is completed partner Style
in your pajamas!

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