Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 35 Minute Time Cap
12 Days of Albany CrossFit (Christmas) (Time)
12 Rounds of:
100m Row
2 Pistols
3 Power Cleans (135/95)
4 Burpees Over bar
5 Toes 2 Bar
6 Wall Balls (24/20)
7 Pull Ups
8 Kettlebell Snatch (53/35) (4 Left/Right)
9 Push Ups
10 (Total) Alternating Lunges
11Deadlifts (135/95)
12 Wall Walks
*There are 12 total rounds with one new movement being added at the start of every new round.
I.E. do 1 100m Row, then 2 Pistols + 100m Row, then 3 Power Cleans (135/95) + 2 Pistols + 100m Row.
**The WOD is complete when the 12th 100m Row is done in the round that begins with 12 Wall Climbs.
[Scale 1]:
Changes:
Barbell (95/65)
Knee Tucks
Wall Ball (14/10)
KB Snatch (35/26)
[Scale 2]:
Scaled Pistols
Barbell (65/45)
AB Mat Sit-Ups
Ring Rows
Kettlebell Swings (35/26)
Scale Wall Walk Height