Friday WOD – 121214

Whale Logo Xmas small

WCCF Holiday Party and Potluck – TODAY’s THE DAY!, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

The SouthCoast Snowdown. Saturday, January 31st, 9am
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week)

2. “12 DAYS OF CHRISTMAS” – last performed 12/6/13.
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. 25 min Cap

Performance
1. 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2. 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1

3a. 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.
3b. 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.

4. Metcon
“12 DAYS OF CHRISTMAS” – last performed 12/6/13. Last year’s results here.

5a. 4XME UB C2B Pull-ups – rest 90 sec.
5b. 4X3 Power Snatch, AHAP – rest 90 sec.