WOD (Workout of the Day)

We hope you all had e a very Merry Christmas! Lets finish out the year strong!

122618 WOD

A. Warm-up

B. Every 90 seconds for 8 sets

1 x power clean

2 x front squats

1 x jerk

Build to a challenging set

C. Every 3:00 for 15:00

Run 200 meters

10 box jumpovers  (24/20)

10 toes to bar

>>On-ramp

Every 3:00 for 15:00

Run or row 100 – 200 meters

10 box step-ups

8 leg raises

>>Modifications will be given

You know its a great Christmas party when Santa shows up!

122418 WOD

A. Group warmup: Coach’s choice

B. Movement prep

C. “12 Days of Christmas” – Nice List (bodyweight movement)

1. 100-meter run
2. HSPU 
3. Toes to bar 
4. Alternating pistols  
5. Pull-ups  
6. Box jump-overs  
7. Air squats 
8. Reverse lunges   
9. Burpees 
10. Mountain climbers   
11. HR push-ups 
12. Wall walks

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.

Sounds easy right? Until you realise just how many reps of each movement you are actually going to have to perform.

Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps

Saturday Schedule: 8-10 Open Gym

122218WOD

Today’s open gym will be supervised but not coached. Feel free to make up missed lifts or do workout posted or your own programming.