Friday, 14 January WOD

Warm-up

  • 1:00 Row
  • 5 Inch Worms + 1 Push Up
  • 1:00 Row
  • 10 Hollow Rocks + 10 Air Squats
  • 1:00 Row
  • 10 KB Swings
  • 1:00 Row
  • 10 Kip Swings + 5 Tempo Inverted Rows
  • Barbell Warm Up: (empty BB)
    • 5 Deadlifts
    • 5 Front Squats
    • 5 Hang Cleans
    • 5 STOH
    • 4 OH Squats
    • 4 Hang Power Snatches
    • 4 Squat Snatches

METCON PARTNER WOD

  • Teams of 2 – For time:
    • 1 Overhead Squat, 135/95 lbs
    • 2 Power Snatches, 135/95 lbs
    • 3 Shoulder-to-Overheads, 135/95 lbs
    • 4 Front Squats, 135/95 lbs
    • 5 Deadlifts, 135/95 lbs
    • 6 Burpees
    • 7 Pull-ups
    • 8 Toes-to-bars
    • 9 Wall Balls, 20/14 lbs
    • 10 Box Jump Overs, 24/20 in
    • 11 Muscle-ups
    • 12 Wall Walks Perform just as the “12 Days of Christmas” song is sung.
    • Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.

Complete in teams of 2. Split reps as desired with a partner Scaling Options: Use a light weight that you can keep moving with, scale to knee to elbows or knee raises if needed and jumping pull ups or inverted rows. For the muscle ups scale to burpee pull ups if needed.

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