Saturday 12/17/11

"The 12 Days of Christmas"
1 Bear Crawl (1/2 basketball court and back)
2 HSPU (Sub Shoulder Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl


Finale:
Put weights and equipment away!

Joanne gets her shoulders in front of the bar

3 comments:

Lori G. said...

"The 12 Days of Christmas"
1 Bear Crawl (1/2 basketball court and back)
2 HSPU (Sub Shoulder Press 20# dumb bells)
3 KB Swings,1 pood
4 Power Clean and Jerk, 53#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 10# (bumper plates)
8 Wall Balls, 10#
9 Box Jumps, 18"
10 Double-Unders
11 Pull-ups
12 Burpees

53:29, my first time through all 12days.

Thank you Phil, Kiley, and Becca for all of your wonderful guidance and support.

I love Testify!

AndyB said...

"The 12 Days of Christmas"
1 Bear Crawl (1/2 basketball court and back)
2 HSPU (Sub Shoulder Press)
3 KB Swings, *1.5 pood*
4 Power Clean and Jerk, 135#/*95#*
5 Deadlift, 225#/155#*205*
6 KTE
7 Overhead Reverse Alternating Lunges, *45#*/25# (bumper plates)
8 Wall Balls, 20#/15#*14*
9 Box Jumps, 30"/*24"*
10 Double-Unders
11 Pull-ups
12 Burpees
*on 12th day thru kte before timing out...believe around 50 minutes*

Kiley said...

46:50
BC only did 1/2 court each time.
HSPU down to 35, 15, 10 BP.
1 pood.
75# most C & J, 95# a few times.
135 most deadlifts, 155 for 2 or 3.
25# OH reverse lunge.
14# WB.
18" Box, ankle getting better.

Great job to everyone today! Special congrats to Lori on your first completion!

 
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