Time: 8:30 p.m.
"The Twelve Days of Christmas"
1 Muscle-up/3 Pull-ups and 3 Dips
2 HSPU/DB Shoulder Press
3 KB Swings, 2 pood/1.5 pood
4 Clean and Jerk, 135#/95# (Power Clean and Jerk)
5 Deadlift, 225#/155#
6 KTE
7 Overhead Walking Lunges,45#/25# Bumper plate
8 Wall Balls 20#/15#
9 Box Jumps, 30#/24#
10 Double Unders
11 Pull-ups
12 Burpees
The WOD is performed in the same manner as its namesake - the first several rounds go as follows:
1st round: 1 Muscle-up
2nd round: 2 HSPU, 1 Muscle-up
3rd round: 3 KB swings, 2 HSPU, 1 Muscle-up
4th round: 4 C&J, 3 KB swings, 2 HSPU, 1 Muscle-up
As with all WODs, this will be scaled appropriately for each athlete.
4 comments:
I am not able to come tonight. This workout looks awesome. Let's do it again soon. I like the variety. I guess I should wait to see what the posts look like to say it looks awesome! Sorry I can't be there to fight through it.
The Twelve Days of Christmas"
1 3 Pull-ups and 3 Dips
2 DB Shoulder Press (20#)
3 KB Swings (1.5 pood)
4 Clean and Jerk, (45#) (Power Clean and Jerk)
5 Deadlift, 95#
6 KTE
7 Overhead Walking Lunges,(25# Bumper plate)
8 Wall Balls (15#)
9 Box Jumps, (18" box)
10 Double Unders
11 Pull-ups (24" plus 1/3 mat)
12 Burpees
I got through most of the days! I was starting day 10 when the "last round" was called and skipped up to day 12. time 28:34
Merry Chistmas everyone!
The 12 Days of Christmas
1 3 Pull-ups and 3 Dips
2 DB Shoulder Press (2*15#)
3 KB Swings (25#)
4 Clean and Jerk(45#)
5 Deadlift(95#)
6 KTE
7 Overhead Walking Lunges(25#)
8 Wall Balls (8#)
9 Box Jumps(12" box)
10 Double Unders(30 Singles)
11 Pull-ups (24" plus 1 mat)
12 Burpees
Finished 9 rounds. Then skipped to day 12. time 32:36
The 12 Days of Christmas
1 3 Pull-ups and 3 Dips
2 DB Shoulder Press 15#
3 KB Swings 20#
4 Clean and Jerk 45#
5 Deadlift 95#
6 KTE
7 Overhead Walking Lunges 15# plate
8 Wall Balls 9-10# ball
9 Box Jumps 18"
10 Double Unders
11 Pull-ups 18" 1 2/3 mats
12 Burpees
got to day 9 then skipped 10 and 11 and went to day 12; finished in 29:57
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