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NOTE:  The Combat PT tent will be on Holiday Hours today.  No classes scheduled, but come in and get your WOD on!

 

Pic courtesy of LoveThisPic.com

Feeling a bit full after Thanksgiving?  Come on in and work it off!

WOD:

“12 Days of Thankfulness”

Done “12-Days” style: – 45 Min cap

1- Ring dip or muscle up

2- HSPUs

3- Power Snatches (135/95)

4- Box jumps (24/20)

5- Burpees

6- Toe2Bar

7- Hang Power Cleans 135/95

8- Ab Mat Sit Ups

9- Hand-Release Push ups

10-Walking Lunges

11-Deadlifts 135/95

12-Cal Assault Bike

Workout flows as follows:1 Ring dip or muscle up , 2 Burpees, 1 Ring dip or muscle up , 3 Front squats , 2 Burpees, 1 Ring dip or muscle up , 4 Box jumps , 3 Front squats , 2 Burpees , 1 Ring dip or muscle up , etc…   Keep to the 45 min cap to avoid folks hurting themselves.  The goal is complete before 45 min, so make sure folks are scaling properly if needed.

 

Scaling Options:

Ring Dip -> stationary dip -> box dip

HSPUs -> Pike Push Up off box

Bar weight -> as needed, BUT use SAME weight for ALL bar movements

Box height -> as needed

T2B -> hanging knee raise

Ab mat SU-> feet anchored

Hand Rel Push ups -> Push Ups off bench

 

Cool Down:

Roll out EVERYTHING

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