12/23/15

12/23/15

So happy it’s Christmas time!

Morning class can choose between the 2. 4:30 pm will be the barbell WOD and 5 :30 pm will be the Christmas WOD.

“12 Days of Christmas”

  • 1 Muscle up OR 1 DB Clean & jerk (35/25)
  • 2 HSPU or 2 HR Push-ups
  • 3 Plate ground to overhead (45/35)
  • 4 Overhead plate lunges (45/35)
  • 5 Burpees
  • 6 Toes to bar
  • 7 Wall balls (20/14)
  • 8 Box jumps (24″/20″)
  • 9 Kettlebell swings (53/35)
  • 10 Pull-ups
  • 11 DB/KB Thrusters (35/25)
  • 12 Calories on the rower OR 12 oz of beer

Complete the reps like the song. Example: 1 rep, then  2 reps, then 1 rep. 3 reps, 2 reps, 1 rep. ect.

Modify as necessary.

“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

Starts on 1 and goes up. Example: Complete 1 DL. Then 1 DL and 2 cleans. the 1,2,3. Then 1,2,3,4. etc. OPPOSITE of the 12 days of Christmas.

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