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 20th 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.
