WOD for Saturday, 1/3/15

6
Jan

WOD for Saturday, 1/3/15

Strength:   Back Squat 4×2, 1st set at 80% of max, 2nd set at 85% of max, 3rd set at 90% of max, 4th set at 95% of max. Rest 1 minute Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con: 10th Day of Christmas Mistletoe – love your partner under the mistletoe

“Mistletoe” – Kissing under the mistletoe is first found associated with the Greek festival of Saturnalia and later with primitive marriage rites. They probably originated from two beliefs. One belief was that it has power to bestow fertility. It was also believed that the dung from which the mistletoe would also possess “life-giving” power. In Scandinavia, mistletoe was considered a plant of peace, under which enemies could declare a truce or warring spouses kiss and make-up. Later, the eighteenth-century English credited with a certain magical appeal called a kissing ball. At Christmas time a young lady standing under a ball of mistletoe, brightly trimmed with evergreens, ribbons, and ornaments, cannot refuse to be kissed. Such a kiss could mean deep romance or lasting friendship and goodwill. If the girl remained unkissed, she cannot expect not to marry the following year. In some parts of England the Christmas mistletoe is burned on the twelfth night lest all the boys and girls who have kissed under it never marry. Whether we believe it or not, it always makes for fun and frolic at Christmas celebrations.

PARTNER! 3 RFT (30 reps; 15 reps p/partner):

Run 200m under the mistletoe – both partners holding 1 mistletoe overhead 30 alternating box jumps 24/20 30 partner push ups 30 partner wall ball toss up/down wall (2 person wall ball), 20/14

STRIKING WOD:

21 1 Arm Russians (55/35) – (both) 10 Roundhouses – (both) 15 1 Arm Russians (55/35) – (both) 10 Roundhouses – (both) 9 1 Arm Russians (55/35) – (both) 10 Roundhouses – (both)

21-15-9 Burpees Combos (1-2-3-4)

Stretch Full Body Stretching Series #2

CF Striking WOD:

21 1 Arm Russians (55/35) – (both) 10 Roundhouses – (both) 15 1 Arm Russians (55/35) – (both) 10 Roundhouses – (both) 9 1 Arm Russians (55/35) – (both) 10 Roundhouses – (both) 21-15-9 Burpees Combos (1-2-3-4)                                     

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