PROGRAMMING NOTE: There will be no scheduled WODs 31Dec or 1Jan for the AETC Family Day or New Years Day. Sorry for any inconvenience.
Warmup:
500M row or 400M jog
10 Squat2Stands
10 Cossack Squats
10 Cobra to Downward Dog
10 Iron Cross
10 Scorpion
10 huggers
10 Over and Backs
1:00 jump rope
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar
Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.
Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull
WOD:
“Good-bye 2024!”
For Time:
(Jan) 31 Thrusters (95/65)
(Feb) 29 Toe2Bar
(Mar) 31 Back Rack Lunges (95/65)
(Apr) 300M Run
(May) 31 Up/Downs*
(Jun) 30 Power Snatches (95/65)
(Jul) 31 Back Squats (95/65)
(Aug) 31 Double Unders (must be unbroken set)
(Sep) 30 Box Jumps (24″/20″)
(Oct) 31 Ab-Mat Sit-ups
(Nov) 30 Sumo Deadlift High Pulls (95/65)
(Dec) 31 Lateral Burpee Over Bar
-1 Rep for every day this year-
*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up
Pic courtesy of Adobe Stock
Video courtesy of Peak Form Health Center.
As we say goodbye to 2024, we leave it with a BANG! Try to get big chunks of reps done before having to break during one movement. Don’t hit failure, but push for big chunks to get through faster.
Scaling Options:
Bar weight -> as needed
Toe2Bar -> Kipping Knee Raise -> V-ups
Run -> 325M Row
Up/Downs -> do w/knees on ground
Dubs -> 62 Single Unders
Box height -> 20/16
Joint Strike CrossFit 