Pic courtesy of HBO Max. We’re officially in December, so time to get all your Christmas decorations up, but keep hitting these WODs!
50 Single Unders
10 Push Up to Downward dog
30 Alt Single Unders
20 Dubs or 4 attempts
10 Over & Backs
Barbell Warmup: With an empty barbell and in Clean grip, hit 5 reps of: Elbow Rotations, Press
Increase weight ea set
Video courtesy of CrossFit HQ. Final time hitting Strict Press before we re-test our 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single. This does NOT mean it has to be a 1RM. But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.
10 Cal Ski Erg
15 Shoulder to OH (115/80)
30 Double Unders
Make sure you use a ton of force from a fast hip closure to help make your ski erg strokes effective. This will also help save the arms and shoulders for the Shoulder to OH piece as well as keep them stable for the Dubs
Bar weight -> 95/65 -> as needed
DUs -> 60 Single Unders
If no Ski Erg available -> 3 Laying Banded Pull Overs* per cal (see video below, courtesy of Rise Above Personal Training)