161205

12 Wods of Christmas 2016

**Christmas Party: Fri, Dec 16th @ 6:30pm

Pre-Wod:
3 Rounds (15 minute cap):
200M Run
15 Good Mornings 45/35-lb
10 Lateral Lunge
5 Goblet Squats, Tempo: 53×1
Max Set: Strict Chest-2-Bar (Minimum 7)

Workout of the day for Monday, December 5th, 2016:
Week 2:
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Session for Monday, December 5th, 2016:
12 Min AMRAP:
5 Ring Row, Or Strict Pull-Up
10 Push-Up
20 Double KB Lunges
40 Dubz

12 Min AMRAP:
5 Burpee
10 Box Jump
20 WallBall
40 Dubz