1 Bear Crawl (Down and back in MPR)
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
Compare to 12/20/12.
Lori squatting some weight
8 comments:
kiley....or Phil, or Kathy.... I am in not any shape to back squat big numbers today....I am coming to do 12 days of Christmas, though. I don't know if I'll be able to get Steve up at all!
Ya....not gonna make it at all....bummer.
It was so fun to work out with you all today! Way to bring it!
1 Bear Crawl (Down and back in MPR)
2 HSPU, 2 15# Bumpers and 1 10# metal
3 KB Swings (SUBBED Air Squats)
4 Power Clean and Jerk, 73#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25# (bumper plates)
8 Wall Balls, 14#
9 Box Jumps, 24"
10 Double-Unders
11 Pull-ups
12 Burpees
Time was 43:25.
Got thru KTE's on 12th day of Christmas ... timed out at 50 minutes. Went prescribed. Getting closer to finishing this bad boy.
Got thru KTE's on 12th day of Christmas ... timed out at 50 minutes. Went prescribed. Getting closer to finishing this bad boy.
BBG Day B
Back Squat
WU: 45, 135, 225
Reset: 295x5, 295x5, 295x5
Bench Press
WU: 45, 135
192.5x5, 192.5x5, 192.5x5
Deadlift
WU: 135, 225, 315
Reset: 345x5
12 Days of Christmas
9 rounds +10 DUs +9 Box Jumps 8 Wall Balls in 26 min
Round 12 in 7:01
1 Bear Crawl (Down and back in MPR)
2 HSPU, 2 35# Bumpers
3 KB Swings
4 Power Clean and Jerk, 73#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25#
8 Wall Balls, 10#
9 Box Jumps, 18"
10 Double-Unders
11 Pull-ups (green band)
12 Burpees
Time: 44:02
Ouch
B day
Back squat
85# 3x5
Bench press
63# 3x5
12 days of Christmas
Got through the 7 rev lunges on round 12 at the 50 minute cut off.
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