Pic courtesy of BoxRox. I feel ya, kid. I feel ya…
Warmup:
Grab light KB, rope, box, and empty bar
50 Single Unders
10 KB deadlifts
5 B Russian swings
5 Am KB Swings
8 Box step ups
10 Iron cross
5 cobra to down dog
5 cobra to hip snap
5 box jumps
On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise
Barbell warmup: With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, BTN strict press. Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans. Move hand to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid shin
WOD:
12 Days of Christmas WOD:
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Toe2Bars
9 Box Jump Overs (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
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 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps. |
Scaling Options:
Bar weight -> as needed, but keep same weight for all bar movements
KB -> as needed
Pull Ups -> Buddha pull ups, ring rows
T2B -> hanging knee raise
Box height -> 20/16
Plate weight -> 35/15 -> as needed
Dubs – 20 SUs are round