Saturday 12/13/14 - 12 Days of Christmas!

R.J. racks a power clean solidly on his shoulders.

Today is the 12 Days of Christmas, so come dressed for the occasion and some festive Christmas music!  Just a reminder - there is no Barbell Group today, so class starts at 8:00 a.m.


"The 12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU (Sub DB 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
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.
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12th round: 12 Burpees, 11 Pull-ups, . . . , 2 HSPU, 1 Bear Crawl

1 comment:

AndyB said...

"The 12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU (Sub DB 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

*52:30* <went lower end of prescibed ... back recovery*

 
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