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.
Showing posts with label 12 days of christmas. Show all posts
Showing posts with label 12 days of christmas. Show all posts
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