It wouldn't be Christmas without the 12 days of Christmas so try this one at home if you can!
WORKOUT
1 Handstand Push Up OR 5 second Handstand Hold
2 Long Jumps (4'/6')(Watch your landings if you're on carpet :))
3EA Lateral Lunge
4 Strict Pull Ups OR Jumping Pull Ups using the ledge of a doorway
5 Burpees
6 Air Squats
7 Stair Jumps (Try to clear 2 steps each jump if you can)
8 Straight Leg Sit Ups
9 Push Ups (Use knees, if needed)
:10 Hollow Hold OR Rock
11 Ledge, Step OR Chair Dips
12 Alternating Lunge Jumps (12 each leg on this one)
Perform this just like the song... Start with 1 HSPU, then go to 2 Long Jumps & 1 HSPU, then 3 lateral lunges each leg, 2 Long Jumps & 1 HSPU... Keep moving down 1 exercise until you get to 12 Lunge Jumps...
No cutoff on this one and just have some fun with it for the holiday!
HAPPY HOLIDAYS!
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2 comments:
Didn't do the WOD, but instead ran
5 mi. It was a spring day
Overhead complex with Megan after we got back...
Push jerk / Split Jerk (L) / Split Jerk (R)
- Up to 275
Messing with a twist on our ft sq program
6x1 @ 85% (60 sec clock)
- 6x2 next week
Hellish 12 days of Christmas WOD:
100m Row
2 strict deficit hspus (4")
3EA Weighted Walking Lunges (35/53)
4 Strict T2B
5 Box Jump (24/30)
6 Power Cleans (93/135)
7 Burpee Bar Touches
8 Calories on the Bike
9 Shoulder 2 OH (93/135)
10 Wall Ball (20/30)
11 Ctb/MUS
12 Alt DB Snatch (45/70)
25 min cut... Not even close :)
Megan - shoulder 2 oh on Rd 10
Justin - 5 MUs on Rd 11
JVB
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