Sing the 12 Days of Christmas While You Perform This Workout... It Will Help :)
1 Stair Run (2 Flights) Or Sub a 250m Row
2EA Single Arm Bent Over Rows (2EA Arm)
3 Box Jumps (18-30")(Pick a challenging height for your abilities... Stepping is Allowed)
4EA Single Arm Snatches (Same weight as you use for the Bent Over Row)(Starts from the floor)
5EA Overhead Walking Lunges (Holding a bumper plate)(Green (22#) OR Blue (44#))
6 Jumping Muscle Ups (Pick a challenging but manageable height)(Eye Height or Higher)
7 GH Sit Ups (Touch Fingers to Ground and Toes)
8 DB Swings (Same Weight as the Row and Snatches)
9 Strict Pull Ups (No Kipping, but you can use bands, if needed)
10 Hang Squat Cleans (60% of your one rep max)
PRESCRIBED DUMBBELL WEIGHT IS 55# FOR MEN AND 35# FOR WOMEN
* Here's how this works... Round 1 - 1 Stair Sprint, Round 2 - 2EA Single Arm Rows, 1 Stair Sprint, Round 3 - 3 Box Jumps, 2EA Single Arm Rows, 1 Stair Sprint, Etc, Etc... Keep moving up one movement on the list every new round you start until you get to the Hang Squat Cleans, which will be your last time through everything... Have fun!!
** 30 Minute Cutoff **
Post Time and Weights, Heights and Opinions to Comments
"Forging Elite Fitness In Midtown Omaha"
3 comments:
that was some WOD!!! i'm not going to be able to do anything for the next couple of hours. i'm too busy dying!! nice going Eldon you are a beast!! that was the hardest workout yet but tried to keep moving all thirty minutes. maybe next time all ten rounds.
RG
Workout Results:
1. Eldon - 9 Rounds + 8 Snatches
2. Kevin - 9 Rounds + 9 Pull Ups
3. Carrie - 9 Rounds + 6 Squat Cleans
4. Jenni - 9 Rounds + 2 Front Squats
5. Roger - 9 Rounds
6. Barb - 8 Rounds + 7 Snatches
7. Sharon - 8 Rounds + 5 Lunges
8. Carolyn - 8 Rounds
9 Lindsey - 22:30 - Had to skip Muscle Ups
Tough workout? Yes. Tired? Yes. Feel better than b4 walking into gym? Yes, a hundred times better. Used 25# db, 18 inch box, green bumper, & 2 bands. Just short of 9 rounds by ½ stairs. Pleasure working next to you Jenni, you just kept moving. CG
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