Wednesday 12/18/2024

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WOD
"Disgust"
15:00 AMRAP
0-20-30-40-50...
Wall Balls 20#/14#
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Tuesday 12/17/2024

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Accessory 
Gymnastics Skill Session
We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.
Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit
Today isn't about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)

WOD
"Sadness"
5 sets (Every 5:00)
200m Row
20 Hang Power Cleans 115#/80#
200m Row
*Score is slowest set

Monday 12/16/2024

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Strength 
Deficit Deadlift 3x8
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set

WOD
"Joy"
10 Rounds For Time:
10 GHDs (Scale V-Ups)
3 Wall Walks
*20:00 Time Cap