WOD

CLEAN AND JERK  =  5 - 3 - 1

A.M.R.A.P  x  10

GROUND TO OVERHEAD  75/95  x  15
DOUBLES  x  30

ALRIGHT, YOU GUYS ASKED FOR IT SO HERE IT IS!!! IF YOU DIDN'T MAKE IT IN ON SATURDAY FOR OUR CHRISTMAS WOD.......NO WORRIES, WE GOT YOUR BACK!!!! AND IF YOU ALREADY COMPLETED THIS AWESOME WORKOUT AND WANT TO PASS ON ROUND TWO THEN WE WILL HAVE AN ALTERNATIVE WORKOUT FOR YOU. JUST A LITTLE SIDE NOTE, WE HAD ABOUT 20 PEOPLE ATTEMPT IT SATURDAY AND MAYBE TWO DID IT PRESCRIBED, WITH AN AVERAGE FINISH TIME OF 1.5 HRS. GOOD LUCK AND SEE YA THIS AFTERNOON!!!

WOD

THE 12 DAYS OF CHRISTMAS..... " COMPOUND STYLE "

1 = SPRINT x 100 METERS
2 = SNATCH
3 = ROPE CLIMB
4 = CLEAN AND JERK
5 = HANDSTAND PUSH-UP
6 = DEADLIFT
7 = RING DIPS
8 = FRONT RACK LUNGES
9 = PUSH-UPS
10 = HANG POWER CLEAN
11 = PULL-UPS
12 = 1200 METER YOKE CARRY

PRESCRIBED WEIGHT FOR THE BAR IS 135/ 95
START AT 1 AND WORK YOUR WAY DOWN JUST LIKE THE SONG GOES!!!

 

 

WOD

THE 12 DAYS OF CHRISTMAS..... " COMPOUND STYLE "

1 = SPRINT x 100 METERS

2 = SNATCH

3 = ROPE CLIMB

4 = CLEAN AND JERK

5 = HANDSTAND PUSH-UP

6 = DEADLIFT

7 = RING DIPS

8 = FRONT RACK LUNGES

9 = PUSH-UPS

10 = HANG POWER CLEAN

11 = PULL-UPS

12 = 1200 METER YOKE CARRY

PRESCRIBED WEIGHT FOR THE BAR IS 135/ 95

START AT 1 AND WORK YOUR WAY DOWN JUST LIKE THE SONG GOES!!!