Thurs: 12 Days of Christmas 1200m Run 11 Leg Raises 10 Weighted Swings (KB, DB or any other weight you have) 9 Goblet Squats 8 Mountain climbers/side 7 Lunges/side 6 Russian Twists/side 5 Sit ups 4 Push ups 3 Side plank hip dips/side 2 Pike’s Push ups 1 Burpee Broad Jump
Skill: 3 Rounds For Reps 1 min Deadlifts Rest 30 sec
1 min Goblet Squats Lunges Rest 30 sec
1 min Bent Hollow Hold Rest 30 sec
WOD: On a 18 minute Clock accumulate as many perfect 8 Count Bodybuilders (1 pushup only) as possible every 3 minutes starting at 0:00, run around your house, or approximately 1 minute (30 sec out and back). If you can't run, jump rope for 1 minute. If you don't have a jump rope, do high knees/run/jog in place for 45 seconds. Skill notes: You can use water jugs in each hand (or something like it with handles) or a backpack with weight added (books) and perform your Deadlifts more like a Kb Deadlift. If you have a KB, or a Barbell, use it! But pick a weight that you can do consistently for the entire minute -- keep it smooth. Move continuously on the squats -- it will burn, but keep it moving. Keep the Hollow Hold tight, break and rest as needed within the minute to maintain quality.
WOD notes: Today is so simple, but so deadly. You don't need any equipment except maybe a table or chair if you want to make the bodybuilders easier. On the 8 count bodybuilders, don't rush. These are NOT burpees -- each pushup should be done perfectly and with control. When you're in the plank position and jumping your feet out, stay STABLE. Don't sacrifice form. As you move through, breathing will be a factor ... BREATHE through. Pushup fatigue will come, and that's ok -- manage the fatigue, slow down the pace... but KEEP MOVING
Monday: Warm up:Sit in the Bottom of the squat for 1 min -- feel out hips and ankles.
Then...3 rounds - NOT for time: 30 sec World Greatest Stretch ea/s8 Slow Air Squats8 Leg Swings ea/s/way8 Slow Anchored Situps 8 Pushups toChair/Table WOD:15 minutes(Add 10 lunges every round - push ups and plank stay the same)10-20-30-40...etc• Front Step Lunges10 Pushups (use a counter, chair, coffee table or the back of the couch if needed!)30 sec Plank Cash Out:Accumulate60 Tricycles80 Glute Bridges100 Mountain Climbers