Workout for 12/23/16

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For advanced athletes:

“The 12 Days of Christmas” 2.0
 1 clean & jerk, heavy
 2 muscle-ups
 3 box jumps 30/24
 4 deadlifts
 5 burpees
 6 pistols
 7 pushups
 8 toes to bar
9 wall-balls
 10 pull-ups
 11 slam-balls
 12 front squats
Load, all barbell: 225/155 or heavy (80%+) for clean & jerk

For developing athletes:

“The 12 Days of Christmas” 1.0
 1 clean & jerk, heavy
 2 ring dips
 3 box jumps 24/20
 4 deadlifts
 5 burpees
 6 jumping air squats
 7 pushups
 8 toes to bar
9 wall-balls
 10 pull-ups
 11 slam-balls
 12 front squats
Load, all barbell: 155/105 or heavy (80%+) for clean & jerk.

After-Hour Accessory Exercise

Midline: Russian twists with a plate: 3 sets of 20-30 reps. 


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get empty bar; wear any exercise gear (grips, knee sleeves, wrist wraps, etc); check 80% of clean & jerk maxes.