“12 Days of FITmas”
The idea behind today’s WOD is a pretty simple – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete exercse 1, then 1&2, then 1 & 2 & 3, and so on until you get to 12.

1. 100m run
2. Burpees
3. Push-ups
4. Toes-to-bar / Ab-Mat Situps
5. Pull-ups / Ring Rows
6. Kettlebell Swings 24/16kg
7. Box jump step downs
8. Wall Balls
9. Deadlifts 115/85 lb
10. OH Reverse Lunge
11 DB Hang Power Clean & Jerk/Press
12. Thrusters

“12 Days of FITmas”
The idea behind today’s WOD is a pretty simple – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete exercse 1, then 1&2, then 1 & 2 & 3, and so on until you get to 12.

1. 100m run
2. Burpees
3. Push-ups
4. Toes-to-bar / Ab-Mat Situps
5. Pull-ups / Ring Rows
6. Kettlebell Swings 24/16kg
7. Box jump step downs
8. Wall Balls
9. Deadlifts 115/85 lb
10. OH Reverse Lunge
11 DB Hang Power Clean & Jerk/Press
12. Thrusters

A. Take 15-20 minutes to build to today’s 1-RM Power Clean

B. For Max Reps:
3 Minutes of Double-unders

C. For time:
Row 5000 Meters
This is a test. Hit it hard and record your results to comments

In teams of two, complete: 
100 Pull-Ups 
200 Meter Farmer’s Carry (heavy, swap weights as often as needed) 
100 Wall Ball Shots 
200 Meter Farmer’s Carry 
100 Burpee Box Jump-Overs (24″/20″) 
200 Meter Farmer’s Carry  
Partition the reps however you would like.

In teams of two, complete: 
100 Pull-Ups 
200 Meter Farmer’s Carry (heavy, swap weights as often as needed) 
100 Wall Ball Shots 
200 Meter Farmer’s Carry 
100 Burpee Box Jump-Overs (24″/20″) 
200 Meter Farmer’s Carry  
Partition the reps however you would like.

A. For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

*Compare results to September 16, 2016.

B. Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111 Build over the course of the three sets.

Followed by…. Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course of the three sets.

Followed by… Every 2 minutes, for 12 minutes (6 sets):

Overhead Squat x 1 rep Build to today’s 1-RM over the course of the six sets.

C. Take 15-20 minutes to build to today’s 1-RM Push Press

D. “Power Hungry” For max calories:

3 Minutes of Assault Bike *Males should be shooting to get as close to 100 Calories as possible **Females should be shooting to get as close to 70 Calories as possible

In teams of three, with only one partner working at a time, complete 3 rounds each of: 

Row 500 Meters 
8 Front Squats (225/155 lbs – from the ground) 
followed immediately by…  

In teams of three, with only one partner working at a time, complete 3 rounds each of: 
Row 500 Meters 
8 Thrusters (135/95 lbs)

In teams of three, with only one partner working at a time, complete 3 rounds each of: 

Row 500 Meters 
8 Front Squats (225/155 lbs – from the ground) 
followed immediately by…  

In teams of three, with only one partner working at a time, complete 3 rounds each of: 
Row 500 Meters 
8 Thrusters (135/95 lbs)

A. Two sets of:
Row 500 Meters @ 70% of 500m PR Pace
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
Row 500 Meters @ 80% of 500m PR Pace
Rest as needed

B. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpee Over Barbell

A. Three sets of: 
Front Squat x 6-8 reps 
Rest 60 seconds 
Single-Arm Press x 6-8 reps each arm 
Rest 60 seconds 
Double-Under Practice x 60 seconds 
Rest 60 seconds  

B. Every minute, on the minute, for 24 minutes: 
Minute 1 – 5 
Thrusters (go heavy) 

Minute 2 – 10 
Strict Pull-Ups 

Minute 3 – 15 
Box Jump-Overs

A. Every 3 minutes, for 15 minutes (5 sets) of: 
Front Squat x 2 reps  

B. Every minute, on the minute, for 24 minutes: 
Minute 1 – 5 
Thrusters (go heavy) 

Minute 2 – 10 
Strict Pull-Ups 

Minute 3 – 15 
Box Jump-Overs

A. Two sets of:

Row 500 Meters @ 70% of 500m PR Pace

50-Foot Handstand Walk 15 Strict Handstand Push-Ups

50-Foot Handstand Walk

Row 500 Meters @ 80% of 500m PR Pace Rest as needed

B. Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpee Over Barbell

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B. For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

A. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1 (rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs) Run 800 Meters

A. Four sets of:
Jerk-Grip Overhead Squat x 4 reps @ 3311 Rest as needed
B. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by…
Every two minutes, for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (30/20 lbs)
20 Burpees to Target 6″ Above Reach D. Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press (perform as a complex laying flat on the floor.) Rest 60 seconds