Heading out of town for the holidays? We’ve got your back! CFOIB Intern Devin has programmed up no-equipment needed Travel WODs for your enjoyment. Check here on blog each day beginning Monday December 23 through January 2. #noexcuses
FITNESS
A. Four sets of:
Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Farmer’s Carry x 40 yards
Rest 60 seconds
B. In teams of three, alternating complete rounds, complete five rounds each of:
Thrusters x 5 reps
Kettlebell Swings x 10 reps
Double-Unders x 20 reps
AIM
A. Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
B. In teams of three, alternating complete rounds, complete five rounds each for time of:
155/105 lbs Thrusters x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
SPORT
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
B. Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
C. Males
For times:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps
Rest exactly 60 seconds
Females
For times:
165 lb Front Squat x 9 reps
(must take it from the floor)
Rest exactly 60 seconds
165 lb Front Squat x 7 reps
Rest exactly 60 seconds
165 lb Front Squat x 5 reps
Rest exactly 60 seconds
NOTE – Many of you will need to scale, which is fine, but please select a weight that is challenging.