WOD / MONDAY, DECEMBER 24

Tomorrow’s schedule: 

5,6,830,10 & 1130am classes only. ➖➖➖➖➖➖➖➖➖➖➖

One more week before this deal is over, sign up now and get your next month FREE! ➖➖➖➖➖➖➖➖➖➖➖➖

Get some fitness in before your festivities begin!  Normal schedule for all AM classes including Assaulted and Powerlifting! “The 12 Days of Christmas!” For time: 

1 Thruster, 115lbs/75lbs

2 Push Press, 115lbs/75lbs

3 Hang Power Cleans, 115lbs/75lbs

4 Deadlifts, 115lbs/75lbs

5 Burpees

6 Pull-ups

7 Air Squats

8 Toes-to-Bar

9 Hand Release Push-ups

10 Kettlebell Swings, 53lbs/35lbs

11 Back Squats, 115lbs/75lbs

12 Power Snatches, 115lbs/75lbs

Option #2

For time: 

1 Squat Snatch, 165lbs/115lbs

2 Ring Muscle ups

3 Box Jumps, 30”/24”

4 Shoulder-to-Overhead, 165lbs/115lbs

5 Squat Cleans, 165lbs/115lbs

6 Bar-facing Burpees

7 Toes-to-Bar

8 Pistols, alternating

9 Handstand Push-ups

10 Wall Balls, 20lbs/14lbs

11 C2B Pull ups

12 Overhead Squats, 165lbs/115lbs

Beach Muscles

3 sets of: 

12 Barbell Curls 

20 Single-arm Pressdowns/arm

1:00 V-ups 

Competitors 

1. “12 Days of Christmas!” Option #2

2. Accessories 

3 sets of: 

12 Barbell Rows 

10 DB Z-Press 

30 sec L-Sit 

Rest 2:00

Powerlifting (10:00am)

A. Reverse Banded Bench Press: 3 sets x 5 reps

B1. 3 sets of: 10 Band Supported DB Rows/arm

B2. 3 sets of: 20 Banded Lat Pullovers 

C. EMOM x 8:00 of: Odd - 12/10 Calorie Ski Even - 16/12 Banded Push-ups

Rocco Di Jerlando