12.20.2021
Warm-up
[3:00-12:00]
AMRAP 7:00
5 Russian Baby Makers (5sec in hole pressing knees out)
5 Yoga Push-Ups
5 Squat Jumps for height
5 hang Muscle Cleans
5 strict press / push press / push jerk (Each round do different S2OH)
Prep for WOD [12:00-20:00]
Clean and Jerk build to 50-60% of 1RM
Metcon
On a running clock, complete all 3 parts:
Part 1: 0:00-15:00
Rest: 15:00-20:00
Part 2: 20:00-26:00
Rest: 26:00-28:00
Part 3: 28:00-35:00
Festivus Feats of Strength Pt. 1 (Weight)
With a continuous running clock:
(0-15:00)
Find 1RM clean and jerk
(15-20:00)
put up weights/transition
Festivus Feats of Strength Pt. 2 (Weight)
(20-26:00)
Find 5RM Barbell Curl
(2:00 transition)
7 Minute Burpee Test (AMRAP - Reps)
AMRAP 7:00 burpees
OPEN (RX+): burpees to 6" target
Cool Down/Stretch
MOBILITY
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (Weight)
3 Sets, For Quality
8/8 Bulgarian Split Squat @31X1
10 Alt Goblet Cossack Squats
+
Max Effort Wall Sit
EXTRA Competitor WOD
Metcon (Time)
For time:
3 Sets of
9-7-5
Push Jerks
Strict Chest to Bar
Rest 3:00 B/T Sets
*Start at 65% on the push jerks and add each set.
Metcon (Time)
Rowing Intervals
250m @ 1k Pace x 6 Sets + R: 1:00 b/s
R: 2:00
500m @ 2k Pace x 5 Sets + R: 90sec b/s
R: 2:00
750m @ 5k Pace x 4 Sets + R: 2:00 b/s
