Tuesday, December 23, 2014

Posted by on Dec 22, 2014 in WOD | 3 comments

santa-claus-is-comin-to-town-300x225

Here’s the annual ass kicker – 12 Days of Christmas

  1. Pull Ups
  2. Handstand Push Ups
  3. Tuck Jumps
  4. Dips
  5. Squats
  6. Burpees
  7. Lunges
  8. Push Ups
  9. Good mornings 45/35
  10. Box jumps 24/20
  11. Situps
  12. Med ball clean and slam 20/14

You perform this WOD like you would sing the song. 1 Pull Up… 2 HSPU, 1 Pull Ups…3 Tuck Jumps, 2 HSPU, 1 Pull Up and so on

This is a good one for sure. I propose an upscale to those who have a desire to hit a bit more advanced version.

1. 80% of your 1 Rep Max Snatch (your 1RM)
2. Muscle Ups (Ring/Bar)
3. 36″/30″ Box Jump
4. Hand Stand Push Ups (Game Standard)
5. Wall Balls 20/14
6. Burpees
7. Squat Cleans with Snatch Weight
8. Parallette Push Ups
9. Deadlifts with Snatch Weight
10. 6′/4′ Broad Jumps
11. Toes 2 Bar
12. Walking Overhead Lunges 45/25

3 Comments

  1. I did this on Dec 7, knowing I wouldn’t be able to get it in with you guys.
    I didn’t upscale it, because eff that.
    22:39, with a 25# plate and abmat, 22 of them strict 😀

    Merry Christmas family <3

  2. I love this wod. So much fun with the noon crew today.

    32:56 “spicy” version
    Used 95#, bar mups and hspus off the floor.

    Merry Christmas to everyone I don’t see tomorrow!!

  3. Love this one :). Didn’t upscale, wanted to compare to last years attempt. Felt so much easier than a year ago . 20:04, used 20# WB and 10# plate and abmat for strict HSPU.

    Great work by everyone today at noon!!!!!!

    Merry HoHo! 🙂