WOD: Friday 211224
Merry Christmas Eve. Only 1 day to go!
Points of Performance & Coaching Cues:
-Today’s coaching points are centered around class management and making sure that athletes are moving in a safe environment. We are tackling a lot here so room set-up is huge. Make sure that all equipment is tight in a square or set-up in a way across the room that allows for smooth transitions. Think about this before coming into the gym today. Everyone’s space is different and optimal set-up is something of an art.
Scaling Considerations:
-Today, there are so many movements to scale and a wide range of how we would want to tackle the workout, so this will fall a lot on the coaches knowing their individual athletes and finding modifications that will work well for them. We also understand that you might have more people traveling to your gym to hit up a workout so really locking things in and making sure you understand the different variations can help today as going to the L1 or even limited equipment modification can help to streamline things as we don’t have a lot of time for workout set-up today.
12 Days of PRVN Fitness
For time:
1 Burpee Bar Muscle-up
2 Thrusters, 135/95 lbs
3 Power Cleans, 135/95 lbs
4 Front Rack Reverse Lunges, 135/95 lbs
5 Deadlifts, 135/95 lbs
6 Push-ups
7 Handstand Push-ups
8 Pull-ups
9 Toes-to-bars
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
11 Burpee Box Jumps, 24/20 in
Run, 1200 m
Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.