161116

12 Wods of Christmas 2016

Pre-Wod:
Dynamic Group Warm-Up


12 Min AMRAP:
15 WallBall
10 Barbell S.L.D.L
5 Glute Ham Raise
1 Minute Plank*

*Stay Hollow. Use a partner to assist with added pressure on small of back and to check position.


Foundation Sequence


3 Rounds:
Ankle Flexion Archetype
5 Deadlift Deadlift, Build to 65% 1RM

Workout of the day for Wednesday, November 16th, 2016:
WOD:
5 Rounds:
3 Deadlift @ 65% 1RM
20 Pistol

“After Party”
5 rounds:
5 Shovel Deadlift
Max Shoulder Taps

Sweat Session Workout for Wednesday, November 16th, 2016:
10 Rounds, 30 Seconds at Each station:
Calorie Row, or Bike
Burpees
Abmat Sit-Up
Russian KB Swing
Rest