A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Pre-WOD:
5x3 Front Squats, 2 Second Pause At Bottom

WOD- For Time:
- 100 DU's (2:1 Singles)
- 35 KB swings (53#/35#)
- 35 HRPU's
- 35 T2B (2:1 Sit Ups)
- 35 DB Thrusters (45#/25#)
- 400m run

Singles, 53# KB & 35# DB for thrusters ... all else RX. Kicked my butt today, man ... this hurt.

Intervals
Pick one: Row, Bike or Run
Row 500m
Rest 1 min
X 8

Run 400m
Rest 1 min
X8

Bike 25/20 cal
Rest 1 min
X8

• only do one cardio option not all.
• Effort @ 75-80% of max effort.

Cool down
2 rounds
0:30 pigeon stretch right side
0:30 pigeon stretch left side
0:30 Sampson stretch left
0:30 Sampson stretch right
1:00 saddle stretch

Pre-WOD:
1x20 Back Squat

WOD - 12min AMRAP:
- 12 Dumbbell Snatch (6 right, 6 left - choose weight)
- 12 Air Squats
- 12 Pull Ups

Completed 5 rounds + 12 Snatches + 12 Air Squats

3x8 Romanian Deadlift

Pre-WOD - 11 Minute Clock:
- 5 minutes
2 Power Snatches OTEMEM (95#)
- 1 Minute Break
- 5 minutes
1 Power Snatch OTMEM (115#)

WOD - 10 Minute Clock OTMEM:
Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
- 15-KB Swings (53#,35#)
- 200 meter run

Surprised when Jon was counting down 10,9,8 as we came in from that first 200M run! Got the heart rate up "a little" :) Happy to make time at last 200M ...

Pre-WOD
5 X 3 Shoulder To Overhead (115#,135#,145#,155#,165# - Failed on 3rd rep)

WOD - 12 Days of Crossfitmas:
- Farmer's Carry: 10 Rounds = 10 Points (Completed On Monday Post-WOD)
- 500M Row: 1:40 = 2 Points
- Static Hang Chin Up: 48 Sec = 3 Points
- L-Sit: 30 Sec, But Not Official L-Sit = .5 Points
- Tabata Sit Ups: 82 = .5

L-Sit for me is feet off the ground, not full extension with this 6'5" frame.

Total Points To Date: 16 points

W.UP
Mobility erbini (instagram) + anche

1' Hang from Pull-up Bar
youtu.be/WUY-S2jaghc

Poi
4 Rnd
16 Cal. Row
8 Squat Jerks
youtu.be/Yh9GuPyJDuE
16 abs rotation + plates
8 Kipping Pull Ups

STRENGHT WL
5 RND
Rest 1-3' Tra i rnd

Wall Sit 45" peso corporeo
Standing Calf Raise 40 peso corporeo

Split Jerk
6 @60%
6 @65%
6 @70%
6 @75%
6 @70%
6 @60%

WOD
"GOLDEN EAGLE"
FOR TIME
5 Rnd
50 DU
10 POWER CLEAN HEAVY
5 BMU
10 Lateral Burpees Over the BAR

Conditioning & skill
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.
Rest 2'
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.
Rest 2'
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.

OPZIONALE

Split Squat 3×10 (5 Per Gamba)

V Up 4×20
DB Farmers Hold 5 x1'