Saturday 9th December – WOD

8th December 2017

This guy is ready for the Christmas Party. Are you?!


PVC warm up
10 good mornings
10 sumo stance good mornings
10 sumo DLs
10 sumo DL and Shrugs
10 high pulls
10 sumo DL + shrugs and high pulls
10 SDHPs


In 10 Mins alt rounds with partner of:
5 Sumo Stance Good Mornings
5 Sumo Deadlifts
10 Sumo Deadlifts

*Build weight each round to a weight for the wod


In Pairs Complete:

2k Row/Ski/Run *Check in
Then 10 Rounds of:
10 SDHPs
20 Lateral Bar Jumps

*17 Min Cap

*Break row as needed doesnt have to be equall
*Alt rounds with partner of sdhp and jumps
*Pick a weight that allows you to go unbroken on the SDHPs

Additional Work

45 Mins before Class

For Time:
30-20-10 O/H Squats @ 50/35
15-10-5 Muscle ups

*Goal is to finish under 10 minutes. The muscle ups will more than likely be the limiting factor for most of us, so hit those squats hard

20 Mins after Class
3 Rounds for Quality:
15 Bulgarian Split Squat (each leg, DB’s in the front rack position)
15 Good Mornings (heavier than the barbell weight you used in the workout today)

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