WOD Blog

Tue, Dec 24 2024

122424

(Time)
Warm up
1. Mayhem Hip Halo Activation
- 10 Side step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats

2. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Skill
Set up/warm up movements for workout

Conditioning
12 Days of Christmas
1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to Bar Pull Ups
7 Toes to Bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)

Machine & Bodyweight Option:
1 Burpee
2 Box Jump Overs (24”)
3 Sit Ups
4 Lunges
5 Air Squats
6 Push Ups
7 Shuttle Sprints (50’)
8 Mountain Climbers
9 V Ups
10 Pistols (OR Lateral Box Step Ups)
11 Burpee Broad Jumps
12 Handstand Push Ups (OR V Push Up)