HOLIDAY
2 person teams
12 days of Christmas
YGIG 1-1, 2,1-2,1-3,3,2,2,1,1 etc..
1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pull-up
7 KBS
8 Box Jump
9 Ball Slam
10 K2E
11 Wall Balls
12 Burpees
rx 95/65
rx+ 115/75
rx++ 135/95
Strength / Skill
Bench
10,5,3,1,1,1,3,5,10
WOD
20 Emom
* 15-20 DB Bench Press
* 10/8 ski
* 30 k2e crunches
* Power Clean (rd1=8, rd2=7, rd3=6, rd4=5, rd5=4) increase load each rd ahap
Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10
WOD
4 rft
250/200m row
9 hand release push-ups
12 push press 95/65, rx+115/85
15 k2e
Strength / Skill
Squat complex
front squat
3x3
back squat
3x2
_______________
wod prep
_______________
PARTNER WOD
2 person - Split evenly
7 min amrap
2 rope climbs
8 thrusters 95/65, 135/95
12 burpees
3 min
7 min amrap
4 wall walks
8 SDHP 95/65, 135/95
12 ball slam
