This Friday, the Combat PT Tent is doing the annual Fit2Fight event.  This event is to help a needy family from the Luck community.  Sherri will be collecting gift donations for the family from now until the 20^th of Dec.  More details on the family to follow.

 

WOD:

Today’s WOD can be done either as a team or individually…

“12-Days of Giving WOD”

 

Partner version, done “12 Days of Christmas Style”

For Time:

2 Box Jump (24/20)

4 Hand Release Push Ups

6 Ab Mat Sit Ups

8 Air Squats

10 Lunges (per leg)

120 Ft. Bear Crawl (30 ft. down and back)

14 Jumping Jacks

16 Russian Twists (no weight)

18 V-Ups

20 Tuck Jumps

22 Hanging Knee Raise

24 Burpees

 

Only one partner working at a time.  Other partner holds plank (either top of a push up or on forearms).  Reps broken up between partners as needed.  Work cannot be completed until non-working athlete is in plank, and work stops if planking athlete drops from plank.

 

“12-Days of Giving WOD”

Individual Version done “12 Days of Christmas Style”

For Time:

1 Box Jump (24”/20”)

2 Hand Release Push Ups

3 Ab Mat Sit Ups

4 Air Squats

5 Lunges (per leg)

60 Ft. Bear Crawl (30 ft. down and back)

7 Jumping Jacks

8 Russian Twists (no weight)

9 V-Ups

10 Tuck Jumps

11 Hanging Knee Raise

12 Burpees

 

Scaling Options:

Box height -> 20/16 -> as needed

Ab mat sit ups -> feet anchored

Hanging Knee Raise -> laying Toe2Bar

 

Cool Down:

Couch stretch – 2 min per side

 

Kneeling Shoulder Stretch on Box – 2 min

Video courtesy of filmteamet9a.  Swap out the ladder this guy is using for your box.