Monthly Archives: December 2015

WOD NOTES: Today is our “12 days” WOD. Just like the classic Xmas song: 1; 2-1; 3-2-1; 4-3-2-1; 5-4-3-2-1 and so on… Fitness and Performance “12 Days of Rebellion” 1- Strict Pull up 2- Pistols 3- T2B 4 – Push ups 5 – DB waiter lunges 40/20 6- DB Snatches 40/20 7- Wall balls 20/14 8- KB Swings 9- Box jumps 24/20 10- Burpees 11- DU 12- Calorie Assault bike Sport Max out Saturday 30 minutes Build up to 1 RM Snatch 30 minutes Build up to 1 RM Front Squat 30 minutes Build up to 1 RM Split Jerk

WOD NOTES: Quality movement is key always. But, today we focus with greater intention. Moving with intention requires will power and mental fortitude. R.O.M PR’s transfer over to so many good things. All levels 15 minutes of mobility Cross legged pancake x 60-90 seconds Reverse shoulder flexion x 30-45 seconds Planche lean x 20-30 seconds Fitness 5 sets NFT 10 Ring rows 10 Hollow rocks 5 Inch worm push ups Performance 5 sets NFT 10 Ring rows (feet up) 10 Hollow rocks 5 Strict HSPU Sport 5 sets NFT 5 Weighted pull ups* 10 Hollow rocks 5 Strict deficit HSPU** *increase load **increase deficit

WOD NOTES: Each of the first 3 sets should be performed in a different order. Then repeat and compare times to the first attempt. Fitness  30 minute AMRAP 50 SU 20 KB Swings 30 calorie row Keep the intensity at a pace where you can talk the whole time …if you wear a HR monitor keep (<150 BPM) Performance 6 mixed sets 30 DU 20 KB Swings 20/16kg 10 Calorie Assault Bike Rest 3 minutes between each Sport 5 sets Clean + Hang clean (3 second pause at knee) 5 sets Split Jerk x 3 (3 second pause in lock out) x 4 2 minute clock 20 Calorie Row AMRAP thrusters 95/65* Rest 3 minutes Thrusters must be performed UB. If you drop the bar before time is up? = extra rest

WOD NOTES: The goal is to complete as many push ups as possible. Maintaining a lower stroke rate during the row will be essential for a good score. Fitness 10 minutes: Warm up the Dead lift and plan working weight 5 sets x 3 minute clock 400 m row Dead lifts @80% x 3 AMRAP Push ups Rest 3 minutes Performance 10 minutes: Warm up the Dead lift and plan working weight 5 sets x 3 minute clock 400 m row 3 Dead lifts @225/155 AMRAP HSPU Rest 3 minutes Sport Active recovery day