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]