161114

12 Wods of Christmas 2016

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint
7 Burpee


Overhead Archetype: Partner Thoracic, Side-Roll-Out SMR, Banded Overhead Distraction


2 min AMRAP:
15 Thrusters*
15 Chest-2-Bar

*Choose an empty bar to get good and warmed-up or add a bit of weight to make it more “Fran-Like”

Workout of the day for Monday, November 14th, 2016:
For Time (16 min cap):
30 WallBall
30 Box Jump Over 20/24″
30 Deadlift 40% 1RM
30 Chest-2-Bar
30 Ring Dips
30 Chest-2-Bar
30 Deadlift
30 Box Jump Over
30 WallBall

“After Party”
4 rounds:
Accumulate 45 Sec. L-Sit (Max 3-Attempts)
5 Ball-Up with 5 Sec. Eccentric

Sweat Sessions Workout for Monday, November 14th, 2016:
7 Min AMRAP:

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
20 DBL KB Deadlift
20 Box Jump

Station 2:
30 Dubz
20 WallBall
10 Calorie Row

*1 min rest between stations