WORKOUT OF THE DAY

WORKOUT OF THE DAY 12.24.18

CHRISTMAS EVE WOD 9AM ONLY

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Warmup:

Burpee Relay (2 teams)

Movement Review


WOD:

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; 2-1; 3-2-1; 4-3-2-1; etc

For Time

1 Sumo Deadlift High-Pull (95/65 lb)

2 Thrusters (95/65 lb)

3 Push Press (95/65 lb)

4 Power Cleans (95/65 lb)

5 Power Snatches (95/65 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Calorie on Bike

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)


Intermediate:

For Time

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Press (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (44/26 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Calorie on Bike

11 Burpees

12 Overhead Walking Lunges (25/10 lb Plate)


Fitter Faster:

For Time

1 Sumo Deadlift High-Pull (55/35 lb)

2 Thrusters (55/55 lb)

3 Push Press (55/35 lb)

4 Power Cleans (55/35 lb)

5 Power Snatches (55/35 lb)

6 Kettlebell Swings (26/17 lb)

7 Jumping Pull-Ups

8 Sit Ups

9 Box Jumps (12/8 in)

10 Calorie on Bike

11 Burpees

12 Walking Lunges