FRIDAY
| WOD
“12 Days of Christmas” 40 min cap 1. Bar muscle-up 2. Shoulder-to-overheads 61/43kg 3. Front squats 4. Hang power cleans 5. Deadlifts 6. Burpees 7. Toes-to-bar 8. Box jumps 24/20” 9. Wall balls 20/14lbs to 10/9ft 10. Pull-ups 11. Handstand push-ups 1200m Run
Active: Jumping BMU, 43/30kg, Hanging leg raises, 20/16”, 14/10lbs, jumping pull-ups, box pike HSPU Lifestyle: Jumping C2B, 30/20kg, Hanging knee raises, 16/12”, 10/8lbs, jumping pull-ups, push-ups, 600m Run
Today’s CFK Benchmark should see all of the Christmas cheer and festivities, alongside one of the most challenging volume-monsters of the year. Options should be achievable under fatigue for unbroken sets, understanding that the further down the list the movement is, the less rounds of that thing athletes will have to perform. The workout flow is: 1 BMU -> 2 S2OH + 1 BMU -> 3 FS + 2 S2OH + 1 BMU -> 4 HPC + 3 FS + 2 S2OH + 1 BMU -> … and so on. Keep movement clean and safety first, especially as mental fatigue kicks in. This will be one to remember! |
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