12/17/16

Christmas WOD at CrossFit Undeniable!

Just like the way the song is sung, perform 1 Clean and Jerk. Then perform 2 Muscle Ups, 1 Clean and Jerk. Then 3 HSPU, 2 Muscle Up and 1 Clean and Jerk…

Oh what fun it is to WOD with your Undie family!!!

Warm Up

10 Samson Stretch 3 Second Holds
10 Passthrough
10 Overhead Squat (PVC)
10 Sit-ups
10 Superman
10 Pull-ups
10 Dips
10 KB Swing

Mobility

  • Elbow 2 Instep/ Hip Stretch

Met Con

On the first day of Christmas my Coach demands of me:

1- Clean & Jerk 155#
2- Muscle Ups/Dips
3- HSPU
4- Wall Ball 30#
5- Toes 2 Bar
6- Front Squat 135#
7- Burpee
8- Box Jump 24″
9- Hand Release Push Up
10- Jumping Lunge
11- Pull-up/Ring Row
12- 1200m Run

Jeremey: 67:00

My main goal this entire time was to nail the HSPU and the ring muscle-ups. I’m really proud that I didn’t have to break up the HSPU at all! The muscle-ups were unbroken until roughly round 10 when I had to do 1+1.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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