Special thanks goes out to Andy Gallego (Crossfit Takeover) & Chris Russell (Crossfit Jax) for their work on this WOD...
1 ~ 150m Run
2 ~ Push Ups*
3 ~ Burpees*
4 ~ Pull Ups
5 ~ Knees 2 Elbows
6 ~ KB Swing (55/35#)
7 ~ Deadlift**
8 ~ Hang Power Clean**
9 ~ Push Press**
10 ~ Front Squat**
11 ~ Thruster**
12 ~ Overhead Squat**
This will be performed just like the song is sung (i.e. 1 run, then 2 Push Ups & 1 Run, then 3 Burpees & 2 Push Ups & 1 Run...etc)
* ~ Push Ups require "hands-off" @ bottom, as will the Burpees (CFJAX Style)
** ~ Barbell exercises should ALL be performed with the same weight of either 95#/75# (scale as needed)
Enjoy, scale/modify as you need...Most of all have fun and EVERYONE have a great Christmas!
We, in Rapids, have been doing a different "12 Days" WOD with our athletes for three years just before Christmas... The athletes started asking about the WOD a few weeks ago.
Hope the ANYthing Once Crew enjoys...
GREAT Turnout!!!
ReplyDeleteHansen ~ 33:47
El Tigre' ~ 34:18
Ksion ~ 35:18
Hepp ~ 38:11
Britt ~ 39:27
Fiegel ~ 41:39
tb ~ 42:16
Feidt ~ 45:17
Reeder ~ 53:06
Syd ~ DNF...Made it thru Rnd 11 (405 DL yesterday did him in)
95# for 7-10 / 75# for 11 & 12
Garski ~ 47:33
Reinke ~ 50:50
65#
Wendt ~ 42:40
Munce ~ 45:25
Lil' Fiegs ~ 45:45
Feaster ~ 46:02
Great Job Everyone...Merry Christmas!
Christmas kicked our Merry butts!
ReplyDeleteKatie & Val~ got in the finally to our Christmas celebration by doing the workout this morning..
Doctor'd a little
150m run=150 single rope jumps
V-55#/35#
K-35#;25# form
WAS GR8! lol, didn't realize clock wasn't ticking and timed it according to Meatloaf's Bat Out Of Hell CD- 8 tracks total.