12 Days of Christmas
Like the song!
complete each exercise in ascending order then work back down adding on movement per rd. ie 1, 2-1, 3-2-1 ,4-3-2-1
2 person teams - YGIO
1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pullup/T2B
7 KB swing
8 Box Jumps
9 Ball Slam
10 calories alt [a]ERG, [b]Bike, [c]Row
11 Wall Balls
12 Burpees
95/65, 75/55, 65/45
Strength / Skill
15 min - Deadlift
build to moderate heavy staying engaged with the barbell
WOD
12 MIN. AMRAP:
25 Wall Ball
20 Box Jump Over
15 Deadlift (225/155)
10 HRPU
RX+
(275/185)
Skill Work
Every 90 seconds for 6 sets
a. jump 15 sec
b. Power Clean + Front Squat + Push Press
c. rig prep 15 sec
WOD
For Time:
100 Double Unders (Sx2)
20 Pull Up
20 Clusters 115/85
20 k2e
100 Double Unders (Sx2)
rx+ 135/105 - CTB, T2B
Skill/Stamina
4rd tabata 20/10 (stay in each station for all 4 rds then switch 1 min transition
max cal erg
max cal row
max cal bike
WOD
2 person wods
6 min amrap
6 ring dips
6/4 ERG
- 2 mi transition -
6 min amrap
6 box jumps 24/20
8/6 BIKE
- 2 mi transition -
6 min amrap
6 Power Clean 135/105
10/8 ROW
rx+ 30/24, 165/125
