NYE WOD: the 12 - 31

December 31, 2019

 

 

New year's eve is just a sleep away and what better way to celebrate than to crush a very tough workout.

 

Making wods that are themed to certain dates or number combinations is a tricky business... it's easy to go overboard in the process of trying to hit the right numbers.

 

In this case, the 12-31 is definitively a TOUGH challenge but I think it's manageable if you pace it out correctly!

 

With two classes running (9:30am and 12 noon) you'll likely have a staggered start (i.e. starting on different stations or at specific time intervals) to make everything run smoothly.  Stay safe, scale correctly, and have fun!

 

Cam

 

TRAINING TUESDAY

 

WARM - UP:  QUICK CHAT AT THE BOARD THEN SPECIFIC WARM UP WITH THE WOD MOVEMENTS!

 

 

WOD:  THE 12-31

 

RX: 

31 cal bike,

31 power cleans @ 75/115,

31 TTB,

31 burpees,

31 STO @ 75/115,

31 double unders,

31 kettlebell swings (35/53),

31 box jumps (20/24),

31 DB Snatch,

31 abmat situps,

31 Plate floor to overhead (35/45),

31 Plate OH lunge steps (35/45)

 

FG2:  65/95, 2x single unders, scale kb and plate 

 

FG1:  20 reps of each exercise, scaled as needed

 

CP1: 95/135 and SQUAT cleans, ramp up KB weight, TTB or GHD sub for Abmat, single DB oH lunge, 24/30" box jumps 

 

CP2: 115/165 squat cleans, double DB OH lunge

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