December 23, 2021

Posted By: Christi

Christmas Eve Schedule
8am-9:30am: Open Gym
10am: 12 Days of Christmas WOD (1 Heat)

4 rounds, 3 mins each, for max reps of:

8 L/8 R Sandbag Bear Hug Bulgarian Split Squats, pick load
max distance in remaining time Monostructural Cardio
– then —
4 rounds, 3 mins each, for max reps of:
10 D-Ball Ground-to-Shoulders, pick load
max distance in remaining time Monostructural Cardio

Strongman work with some conditioning in the mix! Today we have two back to back EMOM’s on the 3-minute with no rest between. There is no listed loading but rather we want you to focus on using a loading that is moderate for you. Do your best to utilize sandbags, d-balls, medballs or dumbbells as needed. You will preform each movement as intended and then ride a bike, row or run at an easy pace until the clock hits 3 minutes. You will complete a total of 4 rounds for each. The focus for today should be on moving with quality, using moderate to heavier loads so long that you are feeling good and using odd objects or less traditional objects. Feel free to get creative.

Stretch
Frog Stretch, 2 mins
Couch Stretch, L 2 mins/R 2 mins
Banded Hamstring Stretch, L 2 mins/R 2 mins