8 am endurance class
Today is about calorie burn
Wod 1-Teams of 2
20 minutes
One partner bikes
One partner runs 600 (end of the side walk)
Score is calories on the bike
Wod 2-
6 minutes max effort cals on the rower, switch when you want to. every switch both partners do 2 burpees
9am Mobility
10am “12 days of Christmas Wod”
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Press (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
Here is how you do this.. just like the song.
1 sumo deadlift– then
2 thrusters, 1 sumo deadlift- then
3 push press, 2 thrusters, 1 sumo deadlift Then
4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift- then
5 golden power snatches, 4 power cleans, 3 push press, 2 thrusters, 1 sumo deadlift THEN
6,5,4,3,2,1… and so on…