Christmas bash

Special Christmas WOD for all of my fitness freaks!
Come have a great workout with me.

proper thruster form - great job last night everyone!

Mobility night

 Tonight we are going to work Mobility and Form. - You will definitely get a workout and a good stretch
-The Burgener Warm up
- Bottom of Squat for time
- Hollow Rock Hold for time
- Bulgarian Squat stretch for time
- Handstand Hold for time

time for rep

Warm-up
Shoulder Mobility on bar
Pass throughs
Overhead band stretch (drop down/standing)
Calf Stretch on wall
Perfect Stretch

2 rounds
Squats x 20
Push ups x 15
sit ups x 10
pull ups x 5

WOD: 3 rounds
Each round is 4 minutes long. You will run a 200 meter run and then complete a movement for max reps with the remaining time.
There is 1 minute rest between sets.

Round 1 - DB Deadlift
Round 2 - DB Hang Squat Cleans
Round 3 - DB Push Press

Score is determined by number of total reps performed.

Lunge, swing

Warm-up
"Shoulder Reset x2Min
Rotator Cuff Warm-up
Passthroughs x10
Cat Scratchersx 2
Squat Press-out x2 Min
OHS x15

2 Rounds
box jumps x10
squats x15
supermans x 20



Strength
2 Min Max Reps Push-up; 
1 min rest
2 Min Max Reps Sit-ups

WOD: 3/5 rounds for time of:
45/30 pound dumbbell, walking lunge, 10 alternating steps
45/30 pound Kettlebell/Dumbell swing, 15 reps

Tabata Whatever

Warm up:
Shoulder Reset x 2 min
Pass Throughs x 10
IR Stretch x 2 arm
Samson Stretch/30 sec per leg
Perfect Stretch/1 min per leg
Bottom of Squat x 2 min

2 rounds
Bear Crawl down/Crab Walk Back
KB swings x 15 (25/15)
Weighted Squats x 15 (25/15)

'Tabata' Whatever
Handstand holds or Handstand push-ups
Supine Pull Ups
Sit-ups
Supermans

Working for Turkey

 Warm up - 

400 m jog

Perfect Stretch x 3/leg

Pass throughs x 10

Shoulder Mobility x 1 min

Inch worm x 5

Supermans x 10

Cat Scratchers x 3

Bottom of Squat x 1 min

Handstand Hold x 1 min

WOD- For Time

100 Jump Rope Singles

90 Squats

80 Situps

70 Lunges (35/leg)

60 Pushups

50 Thrusters (20/15)

40 Kettlebell Swings (35/25)

30 Box Jumps (20"/16")

20 Burpees

10 Pullups

lift, jump

Warm -up
Pass-Throughs x 10
Overhead Stretch/Shoulder mobility on dance bar
Jump Rope x30
Bear Crawl down
Crab Walk back
Upright Squat Press out (2 minutes)

2 Rounds
Sit-ups x 10
Squats x 10
Handstand Hold for time
Perfect Stretch x 2/leg

WOD:
5/7 RFT
Deadlifts x 10
Box Jumps (20/24")