Merry Christmas

Merry Christmas and Happy New Year! Stay active over break and don't forget to go to thetravelingwod.com and complete two workouts over break! 

12-22-2015 and 12-23-2015

Warm up: 2x
Skip down => back pedal back => 5 slow squats => 10 Jumping Jacks => 10 reverse lunges => butt kickers down => frankensteins back => 5 push ups => 10 sit ups => 10 Sec HS Hold

WOD: "12 Days of Christmas"
1 Handstand push up or 10 Sec Handstand hold
2 Thrusters 45/65
3 Push Press 45/65
4 Power cleans 45/65
5 DB power snatch each arm
6 Front Squats 45/65
7 Pull ups
8 Sit ups
9 Wall Balls
10 KB Swings
11 Burpees
12 Overhead Walking lunges 10/15/25/35/45 lb plate

12-21-2015

Warm up: 2x

Skip down => back pedal back => 5 slow squats => 10 jumping jacks => 10 reverse lunges => butt kickers down => frankensteins back => 5 push ups => 10 sit ups => 10 sec handstand hold

WOD: 4 RFT

10 Front Squats 65/95

4 Laps jogging

12-18-2015

Warm up: 2x
Jog 1 Lap => 5 Push ups => 10 Sit ups => 5 Slow Squats => 10 PVC pass => Skip 1 lap => 10 Frankensteins => 10 sec Handstand hold => butt kickers down => back skip back

Choose your workout!

WOD #1: 7 RFT
10 Back Squats  115/75
5 Power Cleans  115/75

WOD #2: 5 RFT
10 DB Snatch
50 DU's

12-17-2015

Warm up: 2x
Skip down gym => butt kickers back => 5 slow squats => 10 PVC pass => Jog down => back skip back => 5 Hand release push ups => 10 reverse lunges => 10 Sec handstand hold

WOD: AMRAP 20 minutes
5 Thrusters  45/65
7 Hang Power Cleans  45/65
10 Sumo Deadlift High Pull  45/65