Happy Birthday, Mindy, Waterson, and Charliegh!
B. Goat Work
Happy Birthday, David S.!
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of Power Snatches
1 minute of Front Squats
2 minutes of Power Snatches
2 minutes of Front Squats
3 minutes of Power Snatches
3 minutes of Front Squats
Merry Christmas from your CFT staff! Remember just one WOD on Friday!
Happy Birthday, Holly!
12 Days of Christmas WOD - Bodyweight
1 Strict Pull-up
2 Parallette Shoot Thru's
3 Jumping Lunges
9 Ring Dips
10 Toes to Bar
12 Handstand Push-ups
Baseline WOD Retest
10 Minute AMRAP
4 Shoulder to Overhead
12 Air Squats
RX - 155/105lbs INT - 115/75lbs NOV - 75/55lbs
Gymnastics Skills Day
Spend 15 Minutes at Each Station
A. Pulling Movements - Pull-ups, Chest to Bar Pull-ups, Muscle-ups, Bar Muscle-ups, etc....
B. Pushing Movements - Hand Stand Push-ups, Hand Stand Holds, Handstand Walking, etc....
C. Plank and Reverse Plank Hold - Max Effort Weighted.
For stations and A and B pick a movement that you have not perfected. Spend the 15 minutes working on mechanics and consistency. Station C is to find your 1RM for each movement.
Tomorrow is a good day to throw the knee sleeves in the workout bag.