Work on your MWOD targets and practice a goat with less intensity and MWOD.
If you’re Mikey and Annie hit a new Deadlift PB!!
Row 1000m each for time, rest half the work time X3
Pace for 3 sets but then continue and hold that pace for as many sets as you can. Hold pacing to within 5 seconds, stop when you slow too much.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Ho, Ho, Ho! Merry Christmas 2013! A quick wod for the festive period!
25:00 EMOM 1 Front Squat + Jerk Dip
First 15 minutes 70%
Next 5 minutes 80%
Last 5 minutes 90%
If you missed the speed squat yesterday do it today, there is a short wod for today!
-DE Box Squat
Wide stance, High Bar, Just below parallel box.
0:10 wall bar hold, shin over bar (1 burpee penality for every second under :10)
8 Toes to bar
4 one arm kettlebell clean and jerk, each arm
-12 days of Christmas WOD
Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.
1 Deadlift (275/185)
2 Muscle Ups
3 DB Thrusters (35/20)
4 Pistols (each leg)
5 Swings (70/53)
7 Pull Ups
8 DB Lunges (35/20)
9 Push Ups
10 Box Jumps
11 One Arm Snatches (35/20)
12 TGU (35/20)