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Monday, December 23rd
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Friday, December 20th
Main – WOD Ab Sequence (No Measure) Hollow Body 5 Sec Holds x 10 Hollow Body to Supermans for the Length Of Turf To The
Thursday, December 19th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
Wednesday, December 18th
Main – WOD PVC Parallette Hurdles (No Measure) Forward Hops Sideways Hops Left Sideways Hops Right Quick Feet Up Sideways Going In Front and Behind
Tuesday, December 17th
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Monday, December 16th
Main – WOD Ab Sequence (No Measure) Hollow Body 5 Sec Holds x 10 Hollow Body to Supermans for the Length Of Turf To The
Friday, December 13th
Main – WOD Pull-ups 20 minutes working on pull-up drills/progressions: Strict Kipping Butterfly Then…. 1 set max rep pull-ups Rx = unassisted pull-ups Somewhere over
Thursday, December 12th
Main – WOD Prepare For Squats! (No Measure) 15 Minutes Working on Squat Mobility: Walking Knees to Chest Walking Butt Kicks Frankenstein Walks Duck Walks
Wednesday, December 11th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
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