8-9 am You have two options this morning!1- a flushing/recovery wod for those that did yesterdays ‘12 barbells of Christmas’2- for those that couldn’t come yesterday but still want to do ‘12 barbells of Christmas’ (there are at least 3 of you…) Option 1 –2 minute row for calories at 50% effort2 minute foam roll …
Like the song and the original “12 Days of Christmas” WOD complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Score is the total amount of time it takes to complete the …
6:30-9 am Power snatch 3-3-3-3-3 repsSnatch balance 2-2-2-2-2 repsSquat snatch 1-1-1-1-1 repsaka ‘snatch’…
6:30-9 am 5 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses5 rope climb up/downs ♀ 25-lb DBs ♂ 35-lb DBs Beginner Option:3 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses3 rope climbs, lying to standing ♀ 10-lb DBs ♂ 15-lb DBs
6:30-9 am 5 rounds for time of:7 strict handstand push-ups14 GHD sit-ups Scale:5 rounds for time of:5 push-ups20 sit-ups
6:30-9 am GwenClean and jerk 15-12-9 reps Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Scale: 12-9-6
6:30-9 am Complete as many rounds as possible in 20 minutes of:7 strict knees-to-elbows2 wall walks Scale:Complete as many rounds as possible in 15 minutes of:10 hanging knees raises50-ft bear crawl
8-9 am 7 rounds for time and load of: 30 double-unders3 hang squat snatches Scale: singles
6:30-9 am 5 rounds for time of:50-ft dumbbell front-rack lunge20 pull-ups ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:50-ft dumbbell front-rack lunge15 assisted pull-ups ♀ 10-lb DBs ♂ 15-lb DBs
6:30-9 am Nancy 5 rounds for time of:400-m run15 overhead squats ♀ 45 lb ♂ 65 lb Scale:3 rounds for time of:400-m run10 overhead squats ♀ 22 lb ♂ 35 lb
