Don’t forget!
12 days of Christmas Wod, Saturday morning 9:00am!
Hamstring Floss x 30 seconds per side
Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps
Two sets of:
Banded Good Mornings x 10 reps
Banded Push-Ups x 10 reps
Air Squats x 15 reps
A.
Three sets of:
Tempo Bench Press x 6-8 reps @ 21X1
Or banded pushups
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6-8 reps each @ 31X1
Rest 90 seconds after each leg
Use the same weight used last week for these exercises, and aim to hit the high side of the rep range; don’t settle for six reps.
Followed by…
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds after each leg
B.
21-15-9 reps for time of:
Deadlift 225/155
Handstand Push-Ups (can be kipping)
Rest 3 minutes, and then …
21-15-9 reps for time of:
Row (calories)
Burpees over the erg
Rest 3 minutes, and then …
For time:
Assault Bike x 50 calories