12 Days of Christmas
Saturday: December 15, 2012
WOD
“12 days of Christmas”
95 lb/male -65 lb/female for all lifts
1 deadlift
2 hang power cleans
3 front squats
4 shoulder press
5 back squats
6 push press
7 thrusters
8 squat cleans
9 push jerks
10 hang power cleans
11 ohs
12 sumo dl hp
Coach’s Notes: Dress festive! ex: Santa hat, elf ears, green or red, or just something fun. Post time completed to comments.
WOD: 12.14.12
WOD
1. Four Rounds for quality:
Walking Lunges with DBs x 20-24 steps (use the heaviest DBs you can handle)
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds
2. Three rounds for time of:
10 Dumbbell Ground to Overhead
10 Toes to Bar
10 Box Jumps 24/20″
Friday: December 14, 2012
Sherry & Kerri get censored.
WOD
1. Four Rounds for quality:
Walking Lunges with DBs x 20-24 steps (use the heaviest DBs you can handle)
Rest 90 seconds
Wall Climbs x 4-6 reps
Rest 90 seconds
2. Three rounds for time of:
10 Dumbbell Ground to Overhead
10 Toes to Bar
10 Box Jumps 24/20″
Coach’s Notes: Post time completed for part 2 to comments.
WOD: 12.13.12
WOD
1. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
2. “15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)