Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees
WOD
“12 DAYS OF COMPTRAIN”
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike
*The workout flows in the same order as the song "12 Days of Christmas":
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed
