WOD / FRIDAY, DECEMBER 28

Mobility

1:00 Squat Hold

1:00 Straddle Pose

WOD

For time:

60 Calorie Row

...

30 Deadlifts, 225lbs/155lbs

20 Back Squats, 185lbs/125lbs

10 Snatches, 135lbs/95lbs

...

60 Calorie Row

*Snatches are any style from the floor to overhead.

Beach Muscles

3 sets of:

12 Single-arm DB Shoulder Press/arm

20 Ring Rows

1:00 Weighted Plank

Competitors

1. Snatch: Build to a heavy single

2. WOD

275lbs/185lbs Deadlift

225lbs/155lbs Back Squat

185lbs/125lbs Snatch

3. Aerobic

10 sets of:

Ski as long as possible at a sub 1:35/500m Pace for guys & 1:42/500m Pace for ladies. Rest as needed between sets.

4. Gymnastics

10-12-14-16 reps of:

Unbroken HSPU. Start each set with as many strict HSPU as possible then go into kipping. Rest as needed between sets.

Powerlifting (10:00am)

A. Reverse Banded Back Squats: 3 sets x 5 reps; heavier than last week

B1. 3 sets of: 10 Pause Dual KB Front Squats

B2. 3 sets of: 10 Sumo Good Mornings

C. Yoke Carry: 4 sets x 25m as heavy as possible

Rocco Di Jerlando