“12 Days of Christmas” W.O.D. Tuesday 12/12/17

11
Dec

“12 Days of Christmas” W.O.D. Tuesday 12/12/17

NO ENDURANCE TODAY!  Everyone gets the wonderful Christmas gift of gainzzz by completing…

“The 12 Days of Christmas” – 45 min time cap

Coaches- due to the large number of movements and not much time to lead, consider having all classes grab their equipment first thing, then you physically walk through and demo every movement individually as the class follows you around the gym and then completes 5 – 10 reps of each as part of their warm up…  do a light stretch and then 3,2,1 go!

Athletes! Complete just as if you were singing the song!

Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1. Sounds fun, right?  Ho Ho ho…

For time…

1 Clean and Jerk 135/95

2 Front Rack Stationary Lunges R/L=2 135/95

3 Deadlifts 135/95

4 Box Jumps 24/20

5 Burpees

6 Pull-ups

7 Wall Balls 20/14  CompRX 30/20

8 Toes to bar

9 KB Swings 55/35  CompRX 70/55

10 Hand release push-ups

11 Ball Slams 30/20

12 Power Snatches 135/95

*Scale pull-ups 1:1 with jumping pull-ups or 2:1 ring rows

Post total times!  (for every rep not achieved under the time cap, add one sec per rep to the time cap)

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