SAMICHLAUS & HIIT SAMICHLAUS

06.12.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

On The Minute x 6:

Min 1: 6 Chin-Ups

Min 2: 6 Handstand Push-Ups


WOD

"SAMICHLAUS"

6 Rounds For Time:

60 Single Unders

6 Push Presses

6 Pull-Ups

6 Front Squats

6 HS Push-Ups

6 Toes-To-Bar


B) BODY CROSS


"HIIT SAMICHLAUS"

8' EMOM x 3 Rounds:


1 - Double DB Burpee Box Step-Ups ('45)

2 - Split Squats ('45)

3 - HS Hold ('45)

4 - Shuttle Runs ('45)

5 - Inverted Rows ('45)

6 - Push-Ups ('45)

7 - Mountain Climbers ('45)

8 - Battle Rope ('45)


"Hope and despair are both self-fulfilling prophecies

."

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