top of page

WOD 12232023

A. Dynamic Stretches



B. "12 Days of Christmas" with Partner

(For time)

1 clean & jerk each person 155/225lb

2 ring muscle ups (split any way)

3 synchronized burpees

4 box jumps each person

5 deadlifts each 155/225lb (switch every rep)

6 synchronized toes to bar

7 synchronized goblet squat 60/85lb

8 synchronized dbell hang snatches 60/85lb

9 synchronized push ups

10 bar muscle ups (split any way)

11 wall balls 14/20lb (split any way)

12 shuttle runs (50’) (split any way)


(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)



C. Static stretches

90 views0 comments

Recent Posts

See All

WOD 05182024

A. Dynamic Stretches B. “Team Murph Prep” (Teams of 3) (For time) (5 rounds) 30 pull ups (switch every 5) 100m team run (5 rounds) 20 team synchronized push ups 100m team run (5 rounds) 30 team synchr

WOD 05172024

A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first

WOD 05162024

A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches

Comments


bottom of page