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12 Days of Christmas

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.
  • 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

WOD

Back Squat – 2RM w/ a 3 Second Pause in the first rep then 2×2 @ 85%
4 x 500m Row
(Score = Total combined time for the 2000 Meters)

WOD

Clean Complex (1 Squat Clean + 2 Front Front Squats) 1RM
3 Rounds for time:
  • 500m Row
  • 12 Deadlifts (Rx: Bodyweight, L2: 80% Bodyweight, L3: 60% Bodyweight)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
*20 Minute Time Cap*

WOD

5 Rounds for time:

  • 250 Meter Row
  • 200m Farmer’s Carry (2 laps around gym building under the awning. Rx:45#/30#, L2:35#/25#, L3:25#/15#) (Walk, NO RUNNING)
  • 20 Burpees

*35 Minute Time Cap*

WOD

Today’s Skill = Handstand Hold & Handstand Walk Practice/Progressions
5 Rounds for time:
  • 15 Calorie Row
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
*30 Minute Time Cap*

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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