Monday, December 25, 2017

For all you working out on Christmas Day!!!!

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: NONE

WOD: 12 Days of Christmas
            For time
            1 Clean and jerk 155/105
            2 handstand push ups
            3 burpee box jump overs
            4 front squats 155/105
            5 Kbs 55/70
            6 cals on bike
            7 pull ups
            8 deadlifts 155/105
            9 wallballs 20/14
           10 cals on rower
           11 Ghd sit ups
           120 double unders

Perform the workout like the song
1 clean and jerk
2 hspu, 1 Clean and jerk
3 bbjo, 2 hspu, 1 c&j
4 fs, 3 bbjo, 2 hspu, 1 c&j
.........
Last round should be 120 du all the way down to 1 c&j!

If you already did this workout Saturday you’ll have to get creative.
Suggestion: active recovery. Some rowing/bike. Nothing too intense.

MERRY CHRISTMAS!!!!!!