Happy Holidays! The Y opens at 7am on Monday. A WOD will be posted for those who are in town. I think I’ll post for Wednesday and Friday of next week. Check site before showing up.
Warm up:
Warmy+
Take 5-7 minutes to warm up on today’s exercises and determine your teams exercise sequence for the barbell work – Push Press, SDHP’s, Clean and Jerk, Front Squat, Deadlift and Hang Snatch (75/55). The rep count will be the odd numbers – 1,3,5,7,9,11.
12 days of Christmas WOD
Teams of 2 or 4 complete the following for time;
Barbell work plus….
2 Slam Balls 30/40
4 Box Jumps (20/24″)
6 KB Swings (53/35)
8 Reverse step weighted overhead lunges (45/25 plate)
10 DU’s (3:1 singles)
12 HRPU’s
If teams of 4, 2 athletes working 2 resting. If teams of 2, one person is working.
Set up stations in a line for the entire team
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
Pull up work;
5×10
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