Chipper FT with partner

60 KB Thruster 2 x 24/16 kg // wall sit
30 Shoot through + dip/push up // tuck hold
60 Shoulder taps // HS hold wall facing
60 Pull-ups 1-1-1-1... // Pu top hold

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One does, while the other does hold position

• 12 Min EMOM of:
1st Min
BB Thrusters (60/40Kg) 6-10 reps unbroken
(scala eventualmente il carico per fare le reps unbroken)
2nd Min
Plyo Box Jump Overs (60/50 cm) 10-15 reps

Overview: Warm-up -> Drills -> TFW Hurrikaani -> Cool down

WARM-UP
Jumping Jacks 10 x 3 rounds
Seal Jacks 10 x 3 rounds
Crossover Jumping Jacks x 3 rounds
On the spot sprints: slow, medium and fast for time, each for 3 rounds.

MOVING DRILLS
Tiger x 2 rounds
Spider x 2 rounds
Turkey x 2 rounds
Baby Bear shuffle x 2 rounds

TFW HURRIKAANI
(Set 1 x 2 rounds)
QUICK STEP (20 secs)
Burpees x 5
Russian Twist x 20

(Set 2 x 1 round)
QUICK STEP (20 secs)
Try Row x 10
Russian Twist x 20

(Set 3 x 1 round)
QUICK STEP (20 secs)
Baby Bear Push-up x 10
Russian Twist x 20

COOL DOWN
Deep breathing, mix of stretches and slower paced walking.

Wod: For Time
1k Row
1 mike run
50 wall ball@9/6
50 burpees
25 Medball clean@9/6
25 BJO@24/20”

Wod: pace this from the start and aim to finish strong. Aim to gradually increase your pace as the Wod goes on.

Partner Angie
100 Pull ups
100 Push ups
100 Situps
100 Squats

Barbell Curls: 2 x 30 w. empty bar. Rest 60s.

12 days of Christmas Wod!
For Time:
1 Sumo Deadlift High-Pull@40/30
2 Thrusters@40/30
3 Push Press@40/30
4 Power Cleans@40/30
5 Power Snatches@40/30
6 AKBS@24/16
7 Pull Ups
8 T2B
9 Box Jumps@24/20”
10 Cal Row/bike/ski*
11 Burpees
12 POHL@20/15
*whatever is free!

Wod Aims: have fun with it , see how fast you can complete it.

For time

50-40-30-20-10
Wall Balls 20/14
- 20 DU after each listed set (100 total)
2:1 singles

3 minute Rest

10-20-30-40-50
KB swings 53/35
- 20 DU after each set

”Karen”
150 wall balls for time
10min time cap

• 10-10-10-10 of:
BB Shoulder Press
10 @ 9 RPE (-5%) (Load Drop)
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps
65% 1RM 10 reps