Monday December 25, 2023

WOD

12 Days of Christmas (home version)

1 inchworm

2 burpees

:30 wall sit

4 cossack squats (per side)

5 reverse lunges (per side)

6 mountain climbers (per side)

7 fire hydrants (per side)

8 hollow body rocks

9 glute bridges

1:00 plank

11 air squats

12 pushups

Or, pick one of these gym versions

1 Sumo Deadlift High-Pull

2 Thrusters

3 Push Presses

4 Power Cleans

5 Power Snatches

6 Kettlebell Swings

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

P1: 75/55; 55/35

P2: 55/35; 45/25

Or…

1 rope climb

200m row

3 devils press

4 bar muscle ups

5 HSPU

6 deadlifts

7 bar facing burpees

8 power cleans

9 toes to bar

10 shoulder to overhead

11 box jumps

12 power snatch

P1: 135/95

P2: 95/65

C: 155/105

No classes today, Merry Christmas!