Deficit Handstand Push-ups

12 Days of Christmas WOD (12-22-14)

12 Days of Christmas WOD

1– 200 meter run

2 – Squat Cleans (225# / 155#)

3 – 12″ Strict Deficit Handstand Push-ups

4 – Snatch (155# / 115#)

5 – Box Jumps (30″ / 24″)

6 – Toes 2 Bar

7 – Burpees

8 – Alternating Pistols (both sides = 1 rep)

9 – Pull-ups

10 – Wall Balls (20# / 14#)

11 – Box Top Sit-ups or (GHD sit-ups)

12 – Overhead Squats (155# / 115#)

*scale as needed*

*do this WOD just like the song*

WOD (9-2-14)

“Dirty Diana”

(21 – 15 – 9)

Deadlifts (225# / 155#)

Handstand Push-ups (Rx) or Push-up 2 Pikes (Scaled)

(15 – 12 – 9)

Deadlifts (245# / 175#)

(8″) Deficit Handstand Push-ups (Rx) or Handstand Push-ups w/ box (Scaled)

(12 – 9 – 6)

Deadlifts (265# / 195#)

Wall Walks (Rx) or Box Walks (Scaled)