191203

2019 12 Wods of Christmas at CFRV

**Gym Chalk Talk:
Get your team together for 12 WODs of Christmas by Wednesday! Christmas Party on Dec. 13th, Sign-Up On Facebook (or tell a coach to add your name)!

Dynamic Group Warm-Up
Side-Roll SMR
Thoracic Mobility


3 x 8 Snow Angles @ 2.5-b


Skill: Handstand Push-Up Progressions

Workout of the day for Wednesday Dec. 3rd, 2019:
5 Rounds (For Quality, 15 Min Cap):
12/9 Cal Row/Bike/Ski
5 Strict Weighted Pull-Up
5 Strict Weighted Dip

21-15-9:
HSPU*
9-6-3:
Sandbag Cleans 150/100-lb
3-2-1:
Legless Rope Climb**

*Progressions:
• DB Z-Press
• Bench Parallette HSPU

**Progressions:
12-8-4 Strict Pull-Ups
15-10-5 Kipping Pull-Ups, or Ring Rows

Sweat Sessions Workout for Wednesday Dec. 3rd, 2019:
Mobility:
3-Primary SMR
Hamstring (2 min/side)
Thoracic Mobility

15 Min EMOM:
• Burpee
• Bike/Row/Ski
• Rest

15 Min EMOM:
• Plate Clean & Jerk
• Bike/Row/Ski
• Rest