I’m posting the “12 days of Christmas” WOD here today. Do it when it works for you! A few of us will be doing it The 26th (Thursday)!
Regular programming is below!
12 Days of Christmas
1)rope climb
2)ring mu (pull-up)
3)snatch 115/75
4)ohs
5)clean
6)front squat
7)deadlift
8)ghd sit-ups
9)t2b
10) burpee box over 60”
11) ski erg cals
12) 1200 m run (.75miles)
Mobilize, then:
Two sets of:
Banded Monster Walks x 10 reps forward/backward
Banded Lateral Walks x 10 rep to the right/left
Banded Fire Hydrants x 10 reps per side
Wall slides x 10 reps
and finish with …
Five sets of:
15 seconds Assault Bike x easy pedal
15 seconds Assault Bike x medium to hard pedal
Clean & Jerk Progressions
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean
*Sets 1-2 @ 75% of 1-RM Clean
*Sets 3-5 @ 80% of 1-RM Clean
*Sets 6-7 @ 85% of 1-RM Clean
*Set 8 @ 90% of 1-RM Clean
Conditioning
Rotate every 60 seconds for 20 minutes (5 sets):
Max Meter Row x 45 seconds
Max Calorie Assault Bike x 45 seconds
Max Ski erg cals x 45 seconds
Max GHD Sit-Ups x 45 seconds
Mobilize, then: