WOD: Tuesday, December 9, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Warm Up WOD

  • 30s Forearm Plank
  • 30s Burpees
  • 30s Handstand
  • 30s Wall Balls
  • 30s Med Ball Squat Hold
  • 30s Med Ball Russian Sit Ups
  • 30s Hollow Body
  • 30s Kettlebell Sumo Deadlift High Pulls

(D) Set-Up for 12.5: 7 Min AMRAP of

  • 3 Thrusters, 3 C2B Pull Ups,
  • 6 & 6
  • 9 & 9, 12 & 12, etc.

(E) 12.5 (see above)

  • Thuster Weight: 100/65/90/55 (M/W/MM/MW)

(F) Rest

(G) Unbroken Double Under Practice: 15-30-45-Max Reps

(H) 800m Jog

(I) 5x Max Rep Barbell Rows (enough weight to get 10, too much weight to get past 15-18)

Gym bros (after class):

  • 3x20 GHD Sit Ups (to horizontal plane), alternating with 3x20 Weighted Back Extensions
  • 5x14 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
  • 3 Rounds 10 Pistols Right, 10 Pistols Left for time

LASTLY, A HUGE THANKS TO THE PERSON OR PEOPLE WHO ORGANIZED THE KETTLEBELLS!!!

You are a saint. Photo by Rafael Vega