New Year's Day Schedule

9:00 am WOD Uptown
10:30 am WOD Mid City
12:00 pm Competitors Uptown

Friday

Food for Thought:
Eye prize Friday
What was your favorite workout from this year?

Warm Up:
3:00 Row
+ 10 Med Ball Squat Bow to Extension
10 Scap Pull-ups
10 Kipping Swings

WOD:
20.5
40 Ring Muscle Ups
80 cal Row
120 Wallballs 
*20 min Cap, partition however

Cool Down:
15 Reps x 3 Standing Banded Shoulder External Rotation

Thursday

Food for Thought:
This or That Thursday
What really challenged you this year?

Warm Up:
Tabata Jump Rope
+ 10 Yoga Push-ups
10 Elbow Rotations
10 Scorpions

Strength/Skill:
Push Press + Push Jerk (1+2) x 5

WOD:
50 Double Unders
21 Push Jerks (135/95)
100 Double Unders
15 Push Jerks (165/115)
150 Double Unders
9 Push Jerks (195/135)
*15 min Cap

Cool Down:
2-3 min Accumulate a Dead Hang (vary positions)

Wednesday

Food for Thought:
Wellness Wednesday
What's a favorite memory from this year?

Warm Up:
400m Run
+ 10 Low Box Jumps
10 Leg Swings
10 Scap Pull-ups
10 Kipping Swings

WOD:
3 Rounds for Time:
800m Run
30 Toes to Bar
30 Box Jump Overs (24/20)
*30 min Cap

Cool Down:
15 Reps x 3 sets of "Full Can" (Standing Y-raise)

Tuesday

Warm Up:
3:00 Row
+ 10 Cossack Squat
10 Thoracic Rotations
10 Hip Switches with Internal Rotation
+ Ido Portal Scap Routine

Strength/Skill:
4 Complexes of 1 Power Snatch + 3 OHS
*2 below WOD weight and 2 above

WOD:
10 Rounds:
1 Power Snatch (155/105)
3 Overhead Squats

Cool Down:
Seated Wall Angels 10 Reps x 2 Sets 

Monday

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Inchworms
10 Reverse Lunge with Twist

WOD:
"Maxton"
13 Rounds for Time:
8 Strict Pull-ups
26 Box Step-ups
21 Burpees
*Weight vest if desired

Cool Down:
Seratus Anterior Wall Slide 10 reps x 2 Sets 

Friday

Warm Up:
Tabata Jump Rope
+ 10 Toe Touch Squats
10 Thoracic Rotations

Strength/Skill:
Squat Clean + Front Squat (3+3) x 3
*Start at WOD weight and build

WOD:
Christmas Eve
12-24-21
21 minute AMRAP:
12 Squat Cleans (95/65)
24 Double Unders
Rest exactly 1:00 between rounds

Cool Down:
1/2 Kneeling Banded Pull to External Rotation + Press (6:20) 

Thursday

Food for Thought:
This or That Thursday
What is your go Christmas decoration: real, artificial, or no tree?

Warm Up:
3:00 Row
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
3 Point Kettle Bell Row 8-10/arm x 3-4 Sets

WOD:
30 Bar Muscle Ups/40 CTB Pull-ups
Buy into each minute with 12 American KBS(24/16)
*12 min Cap

Cool Down:
15 Reps x 3 Standing Banded Shoulder External Rotation

Wednesday

Food for Thought:
Wellness Wednesday
What's your favorite holiday song?

Warm Up:
400m Run
+ 10 Unloaded Box Step Ups
25' High Hip Bear Crawl
+ 5 1/2 Kneeling Dumbbell Press/arm

Strength/Skill:
Strict Press 1-1-1-1-1-1-1-1-1-1-1

WOD:
19.3
200' OH WL (50/35)
50 Alternating Single Dumbbell Box Step Ups
50 Strict Hand Stand Push-ups
200' Handstand Walk
*10 min Cap

Cool Down:
Accumulate 2-3 min Dead Hang (vary positions)