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Saturday December 23rd

22
Dec

Saturday December 23rd

8 am endurance class
Today is about calorie burn
Wod 1-Teams of 2
20 minutes
One partner bikes
One partner runs 600 (end of the side walk)
Score is calories on the bike

Wod 2-
6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees

 

9am Mobility

10am “12 days of Christmas Wod”

 

  • 1 Sumo Deadlift High-Pull (75/55 lb)
  • 2 Thrusters (75/55 lb)
  • 3 Push Press (75/55 lb)
  • 4 Power Cleans (75/55 lb)
  • 5 Power Snatches (75/55 lb)
  • 6 Kettlebell Swings (53/35 lb)
  • 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)

Here is how you do this.. just like the song.
1 sumo deadlift– then
2 thrusters, 1 sumo deadlift- then
3 push press, 2 thrusters, 1 sumo deadlift Then
4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift- then
5 golden power snatches, 4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift THEN

6,5,4,3,2,1… and so on…

 

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