22
Dec
12 Days of Christmas/ 12 Days of Barbell
12/23/13
Merry Christmas! Bring a friend and have fun with these Christmas WODs!
9 am, 10 am, 12 pm, 4:30 pm, and 5:30 pm classes today only!! Feel free to do either WOD, Big Dawg or not, at those times.
There are 2 versions of the daily WOD: 12 Days of Christmas and 12 Days of Barbell. Both are performed like the song, “12 days of Christmas”. Scale Appropriately!!
Option 1
“12 Days of Christmas”:
- 1 Manmakers (35/25)
- 2 Power Cleans (95/65)
- 3 Goblet squats (53/35)
- 4 Ball slams (30/25)
- 5 Burpees
- 6 Toes to Bar
- 7 Push-ups
- 8 Box Jumps (24″/20″)
- 9 Kettlebell Swings (53/35)
- 10 Pull-ups
- 11 Calories on rower
- 12 Thrusters (95/65)
Option 2
“12 Days of Barbell”:
- 1 Deadlift
- 2 Hang Power Cleans
- 3 Front Squats
- 4 Shoulder Press
- 5 Back Squats
- 6 Push Press
- 7 Thrusters
- 8 Squat Cleans
- 9 Push Jerk
- 10 Hang Power Snatch
- 11 Overhead Squat
- 12 SDHP
L1: 95/65 L2: 75/55 L3: 65/45
Big Dawgs
“Wolf Bite”
5-4-3-2-1 reps of:
- Squat cleans (205/155)
- Rope climbs
- Snatch (155/115)
- Handstand walks (m)
- Thrusters (135/95)
- Muscle ups
Scale appropriately!!
Tried to find a good Christmas Video, but here is a Klokov feat of strength instead.
[vimeo http://vimeo.com/82039332]