WORKOUT OF THE DAY, DECEMBER 24TH 2018


Published December 23, 2018


Holiday Hours Below! December 24th 6, 7, 8am Classes, 9-10:30am Open Gym.  December 25th - Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st - Closed. Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#12 Days of Christmas 

1 Barbell Cluster (135/95lbs)  (Scale KB Tator Squat Clean)

2 DB Power Snatch (70/50lbs)

3 Deadlifts (135/95lbs)

4 Burpees

5 Toe To Bar  (Scale to Hanging Knee Raise or Deadbugs

6 Box Jumps (24/20)

7 Handstand Pushups (Scale to Hand Release Pushups)

8 KB Goblet Alternating Reverse Lunges (4 per leg) (70/53lbs)

9 KB Swings (70/53lbs)

10 Plank (Up Up Down Down) Rx+GHD Sit Ups

11 Wall Balls (30/20lbs)

12 Assault Bike Cal (or Row/Ski Erg)

Ex:

1 Cluster
2 DB Power Snatch  + 1 Cluster
3 Deadlifts + 2 DB Power Snatch + 1 Cluster
4 Burpees + 3 Deadlifts + 2 DB Power Snatch + 1 Cluster
5 TTB + 4 Burpees + 3 Deadlifts + 2 DB Power Snatch + 1 Cluster

Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike.


Leave a Comment: