New Year WOD-
2,000 m row
20 cluster (bodyweight)
Bench Press 5-5-5-5
----------------------------
A- 3 x 20 tricep push-down
B- 3 x 10, 1 arm DB Press
C- 3 x :30 Copenhagen plank
"12 days of Christmas"
100 m run
2 DB PCL + J
3 DL
4 WB
5 Bur-r-pees
6 push-ups
7 K2E
8 DB SN
9 KBS
10 lunges
11 air squat
12 C2B pull-ups
EMOM x 10-
1 Pause CL + 1 FSq
-----------------------------
7 min AMRAP-
7 PCL (135/95)
6 FR lunge
5 S2OH
Tabata- strict pull-up
------------------------------
10 rds-
3 Dball over shoulder
6 box jumps
9 wallball
EMOM x 10- 1 CL + 1 FSq + 1 CL
-----------------------------------------------
3 rds-
15 thruster
12 burpee over bar
BSq- find 20 rep max
-------------------------------
A- 3 x max L-hang
B- 3 x 30m FR + farmer carry
C- 3 x :30 side plank
Bench Press 3-3-3-3
----------------------------
9 min AMRAP-
7 burpee
11 DL (225/155)
18 lateral bar jumps