15 Dec 12 Days of Christmas 16th December 2017
Warm Up and Mobility Team WOD (Team of 3) 40min AMRAP 12 Days of Christmas 1. 25x DU 2 Power Cleans (60/42.5) 3 Sync Air Squats 4 GTOH 5 Burpee 6 TTB 7 Push Ups 8 Box Jump 9 KB Swing (32/24) 10...
Author: Duncan
14 Dec WOD 15th December 2017
Warm Up+ Mobility Scap activation Spinal Mobility Pull Up Skill Superset 3x Negatives (chin/c2b) Scap Pull Up 3x10 Strength Superset 3x7 C2b/pull/Bar PU 3x10 DB Row Work Capacity AMRAP 9 Mins 9 Front Squat (42.5/30) 9 Push...
13 Dec WOD 14th December 2017
Warm Up+ Mobility Lat activation Hip flexors TTB Skill Superset Wall Spinal Flexion 3x3 Kipping Straight leg raise 3x10 Strength Superset Dragon Flag 3x3 10 sec lower 3x10 Beat Swing + lat pull Work Capcity EMOM...
12 Dec WOD 13th December 2017
Warm Up+ Mobility Pec Mob Bicep Tendon Dips Skill Superset Ring Archer Push up/ ring push up 3x3 tempo 3/3/3/3 Ring Support hold to bottom of dip hold 3x30/60 sec Strength Superset RIng...
11 Dec Team Tuesday 12th December 2017
Warm Up+ Mobility Ankles Generic Sqt mob Pistol Skill Superset Top of box pistol 3x8 each leg Squat- leg out bottom of pistol 3x3 each leg Strength Superset Box Step Up (leading leg focus...
10 Dec WOD 11th December 2017
Warm Up+ Mobility Core 4 Rds 10x Kneeling banded Pallof press 10x Med ball Russian Twist 20x Leg Kicks Each Leg Work Capacity 5rds every 2 mins 4 OHS, add weight each round. Start light/Empty Bar 5rds...
08 Dec Team WOD 9th December 2017
Warm Up+ Mobility Work Capacity Team of 4 Complete Run over the bridge and back 120 DU 100 Air Squat 80 C2B 60 sit up 40 C+J (52.5/35) 20 Strict HSPU ...
07 Dec WOD 8th December 2017
Warm Up+ Mobility Ankles Generic Sqt mob Pistol Skill Superset Top of box pistol 3x8 each leg Squat- leg out bottom of pistol 3x3 each leg Strength Superset Box Step Up (leading leg focus...
06 Dec WOD 7th December 2017
Warm Up+ Mobility Scap activation Spinal Mobility Pull Up Skill Superset 3x Negatives (chin/c2b) Scap Pull Up 3x10 Strength Superset 3x8 C2B/pull/Bar PU 3x10 Ring Row (hardest variation possible) Work Capacity 50 Russian Kb Swing...
05 Dec WOD 6th December 2017
Warm Up+ Mobility Core 60 sec max right arm farner carry 60 sec Side Plank Right 60 sec left arm farmer carry 60 sec side plank left 60 sec waiter walk right 60...