Monday 2015.12.21 - 12 Days of Christmas!

Today is the 12 Days of Christmas, so come dressed for the occasion and some festive Christmas music! (Just a reminder - this will be the only event taking place in the weight room that day, so there is no lifting or Barbell Group)


A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on



"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
.
.
.
12th round: 12 Burpees, 11 Pull-ups, . . . , 2 HSPU, 1 Bear Crawl

2 comments:

Mike S said...

12 Days of Christmas - (or what I like to refer to as 11 days, plus 5 Burpees, of Christmas.)

Anyway, the 45 minute cap was exhausted(and so was I) before I was able to finish all 12 days.

I scaled several 'days' in hopes to meet the 45 minute cap.

1 Bear Crawl
2 HSPUs
3 KB swings - scaled to 16 kg
4 Power Clean + Jerks - scaled to 95#
5 Deadlifts - scaled to 185
6 KTE
7 Reverse Alternating Lunges - scaled to 25#
8 Wall Ball shots - scaled to 14#
9 Box Jumps - scaled to 18" box
10 Double Unders
11 Pull ups
12 Burpees

This was definitely a good workout, but was very contrasting to the song it was named after. By Day 8, it was very evident "true love" and "gave to me" had taken on a whole new meaning. :)

Mrs. G. said...

I scaled low and still only got to day 12 down to 9. 45 minutes of non-stop wor, though...no rests.

 
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