Dec 24

Written by on December 24, 2013 in Workout of the Day with 5 Comments

WOD

” Twelve Days Of Christmas ”

In teams of 2 or 3

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C, then 1 C + 2 PU, then 1 C + 2 PU + 3 Box Jumps, etc. The WOD is complete when the 12 Rope climbs are completed.

1 Clean @ 185/120#
2 Pull Ups
3 Box Jumps 3o/24″
4 Kb Snatch ( per arm )
5 Bar Facing Burpees
6 FT of handstand walking
7 Goblet squats
8 T2B
9 Wall Ball 20/14#
10 Push/split jerk @ 185/120
11 Front squats @ 185/120
12 Prowler pushes 45&25 lbs plates on prowler

Tags: , , , , , , , , , , , , , , ,

Subscribe

If you enjoyed this article, subscribe now to receive more just like it.

Subscribe via RSS Feed Connect on Flickr

5 Reader Comments

Trackback URL Comments RSS Feed

  1. Daniel (Paleo) says:

    Big 6am crowd. Nice to see everyone coming in and hitting this WOD on x-mas eve.

  2. Nick Ma says:

    Much as I would like to participate, I won’t be able to make it out to the WOD today. I still have entirely too much running around to do because as a male, I seem enjoy the pressure & time crunch of last-minute shopping. Full-contact mall walking awaits! Merry Christmas & Happy Holidays to the FP family! Thanks for another great year!!

  3. Steph spicoli says:

    Old school 6 am with nito and Kevin. And lots and lots of people. As someone who was wrapping gifts at 555am, I can appreciate the last minute rush, today I loved that all kinds of people kept showing up ;) thanks Daniel you always teach awesome classes, and thanks Jackie for partnering again ;) have fun today everyone!!

  4. Seanna says:

    Merry Christmas RCFP friends and family! Awesome 6 am WOD this morning!

  5. jacinda says:

    It was fun doing a WOD with my husband. Great to see so many families this morning! Merry Christmas firepower friends :)

Add Comment Register



Leave a Reply

Your email address will not be published. Required fields are marked *

Top