Weighted  Squat Tabata + 2 minutes rest/stretch legs

3 RFT of 10 each D.B. Renegade row/Push Up/Barbell Deadlift + Upward Facing Dog + Samson stretch

10 minutes working up to 1RM Deadlift

3 Deadlift (85% 1RM) + 1.5 minutes of Double Unders + 6 Deadlift + 1.5 minutes of Double Unders + 9 Deadlift + 1.5 minutes of Double Unders + 12 Deadlift + 1.5 minutes of Double Unders

100 AbMat Sit Ups

3 replies
  1. Cory O'Brien
    Cory O'Brien says:

    12 Days of Pain and Suffering (I mean Christmas)

    1 Dead Lift @ 95 lbs,
    2 Push Ups, 1 DL,
    3 Shoulder Press @ 95 lbs, 2 PU, 1 DL
    4 Burpees, 3 SP, 2 PU, 1 DL
    5 Box Jump (24″), 4 Burpees, 3 SP, 2 PU, 1 DL
    6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
    7 Sit Ups, 6 AS, 5 BxJ, 4 Burpees8 , 3 SP, 2 PU, 1DL
    8 Kettle Bells Swing (24KG), 7 SU, 6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
    9 Ring Dips, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
    10 Ring Pull Ups, 9 RD, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Burpees, 3 SP, 2 PU, 1DL
    11 Ring Knee to Elbow, 10 RPU, 9 RD, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Bps, 3 SP, 2 PU, 1DL
    12 Hang Power Clean, 11 RKE, 10 RPU, 9 RD, 8 KBS, 7 SU, 6 Air Squats, 5 BxJ, 4 Bps, 3 SP, 2 PU, 1DL

    Time: 32:44

    Dead Lift 1 Rep Max:

    185 / 205 / 225 / 255 / 275 / 295 / 305 (PR)

    One hell of a work out Izz. And thanks for pushing me through the dead lifts! I am pumped to have broken the 300 lb mark and smashing my last PR of 265.

    Reply
  2. Ryan
    Ryan says:

    Nice workout today 12 wods of xmas looks insane cant wait to do that one (Hint Hint)
    Marina and I landed in cold sunny FL… We hit up CFDRB today
    WOD
    12 min amrp
    6 k2e
    6 Burpees
    6 pistols
    Ryan 11 rounds
    Marina 10 rounds

    3-3-3-3-3 -3Front squats
    Ryan: 175 New Pr: 185 1rm
    Marina: 93

    Reply
    • Head Coach
      Head Coach says:

      I promise that we will do the 12 days of x-mas soon as you guys get back. Glad you guys landed safely. Ryan you better have a tan before you get back. lol
      Nice WOD I will post something similar this month. Congrats on the Front Squat PR Ryan. Hurry up and get home. See you soon.
      Keep the post coming!!

      Reply

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