Warm-up:
- 3 minutes jump rope
- 5-7 minutes individual focus as desired
WOD:
Let’s get right into the spirit of things with a chipper, done in the fashion of the “12 Days of Christmas”.
- 3 minutes jump rope
- 5-7 minutes individual focus as desired
WOD:
Let’s get right into the spirit of things with a chipper, done in the fashion of the “12 Days of Christmas”.
*After completing the first movement go back to 1 and begin
again adding a new movement each round. There are 12 total rounds with one new
movement being added each round. Complete WOD like the song - 1 DL, 1DL 2 TGU,
1 DL, 2 TGU, 3 HSPU, etc.
1 Dead lift (225/155)
2 Turkish Get-Ups, alternate sides (55/35)
3 Handstand Push-ups
4 Pistols (Single Leg Squats), 2 per leg
5 Toes to Bar
6 Pull Ups
7 Push Ups
8 American Kettlebell Swings (55/35)
9 Wall Ball shots (20/14, 10’ target)
10 Sit Ups
11 Air Squats
12 Burpees
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish
with foam roller as needed
Post
loads and results to Comments.
·
Coach's Notes – Normal start times of 0530, 0630 and 1600.
Warm up prior and be ready to 3, 2, 1...Go!
·
Coaches Clinic – 3 Dec 16 @ 0830
·
On Ramp – 10 Dec 16 @ 0830