Monday December 23, 2024

Warmup

2:00 bike/row

“Capture the flag”

-Everyone has a towel on their hip (tucked into shorts/pants)

-Everyone against everyone

-If your flag is grabbed a movement penalty occurs

               -First penalty: 5 air squats

               -Second penalty: 3 burpees

               -Third penalty: 1 wallclimb or 3 pushups

-If your flag is grabbed a 4th time, you are eliminated

-Once eliminated hold a plank or wall sit

Play 2-3 rounds depending on class size/time

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Skill/Strength

Get warmed up for the WOD

WOD

12 Days of Christmas

1 strict pullup

2 shoulder to overhead

3 hang power cleans

4 deadlifts

5 pushups

6 toes to bar

7 box jumps

8 KB lunges (alternating r/l)

9 KB goblet squats

10 burpees

11 chest to bar pullups

12 wall climbs

Choose your own barbell and KB weight, heaviest possible unbroken.

F:  ring rows for all pullups; box pushups for all pushups

P1:  as written

P2:  all regular pullups; dips instead of wall climbs

C: 

1 ring muscle up

2 shoulder to overhead

3 hang power cleans

4 deadlifts

5 handstand pushups

6 toes to bar

7 box jumps

8 front rack lunges (alternating r/l)

9 front squats

10 burpees

11 strict pullups

12 wall climbs