Back to All Events

181222

1) WARM-UP:

Dynamic Stretch

—then 3 rounds—

10 x Squats

10 x Pushups

1 min on Row/Ski/AAB or 100m run

2) METCON: For Time

“12 Days of Christmas”

1 x 100m Run

2 x HSPU (Rx+ 4” deficit, Scaled Hand Release Pushups)

3 x C2B (Rx+ Bar MU, Scaled Pullups, Band or Ring Rows

4 x Thrusters @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

5 x Hang Power Clean @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

6 x Deadlift @115/75 (Rx+ 135/95, Scaled less than or equal to 95/65)

7 x Lateral Bar Burpees

8 x Weighted AbMat Situps @20/14 (Rx+ GHDSU, Scaled 14/10 or no weight)

9 x Wall Balls @20/14 (Scaled 14/10)

10 x Alt. DB Snatch @50/35 (Rx+ Squat Snatch, Scaled less than or equal to 45/30)

11 x T2B (Scaled knee raises)

12 x 24’ KB Farmer’s Carry @53/35 (Rx+ 70/53, Scaled 35/26)

*Performed like the song…1 x 100m run, then 2 x HSPU and 1 x 100m run, then 3 x C2B and 2 x HSPU and 1 x 100m run, then 4 x Thrusters and 3 x C2B and 2 x HSPU and 1 x 100m run…etc

Earlier Event: December 21
181221
Later Event: December 24
181224