Plakat_Post barbell version

WOD: Thursday, 24  December 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Rx WOD:

“The 12 Days of Christmas: Barbell Style”

Weight (40/30 kg)

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1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

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You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform Deadlift, Hang Power Clean, then Front Squats. Before going to Shoulder Press you must do 1 Deadlift, 2 Hang Power Cleans, 3 Front Squats, and then 4 Shoulder Press, and so on throughout the entire WOD.

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