WOD 12/24/13
8 Minutes of Shoulder/Wrist/OH/Thoracic/Hip/Back/Ankle Mobility
A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Mountain Climbers/Flutter Kicks
B- Clean & Jerk- 5 Minutes WU To 85% of Best C&J + 1 EMOM for 15 Minutes @85%
C- Snatch Pull- 3/3/3/3/3@85% of Snatch 1RM; 1 Minute Rest Between Sets -10 Minute Cap
D- 4 Minute AMRAP of: HPC @ 70% of HPC 1RM (5 Penalty WallBall (20/14-10′) for every time you drop the bar) + Penalty Burpees E- For Time- 100 GHD Hip Extension -5 Minute Cap
Oof, this WOD was brutal. Down at James River Crossfit again for the holidays. This is the 12 Days of Xmas workout. Once you complete each day, you have to go back and do the previous days..
50 DU Buy In
Day 1 – 1 Squat Clean (225/155) – 95#
Day 2 – repeat day 1…then 2 C2B
Day 3 – repeat day 1 and 2…then 3 Snatches (135/95) – 65#
Day 4 – repeat day 1,2,3…then 4 Thrusters (135/95) – 65#
Day 5 – …then 5 HSPU
Day 6 – …then 6 TTB
Day 7 – …then 7 BxJ (30/24)
Day 8 – …then 8 Bar Hop Burpees
Day 9 – …then 9 KBS (70/53)
Day 10 – …then 10 WB (20/14)
Day 11 – …then 11 Deadlifts (225/155) – 95 #
Day 12 – …then 21 FSQ (225/155) – 95 #
…then 50 DU Christmas Cash Out
Ripped my thumb nail and blood was everywhere once I got to day 5. The cap was 1 hr and I got to my final clean. Pain.