12 Days of Christmas

MGW WOD – WEDNESDAY 14.12.22 – “12 DAYS OF CHRISTMAS”

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25 NO DROP
4 Power Cleans #35/25 NO DROP
5 Power Snatches #35/25 NO DROP
6 Push Ups
7 Box Jumps #60/50
8 Sit Ups
9 Row/Ski Erg
10 Overhead Lunges #35/25 NO DROP
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

MGW WOD – SATURDAY 13.12.21 – “12 DAYS OF CHRISTMAS”

CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Push Ups
7 Box Jumps #60/50
8 Sit Ups
9 Row/Ski Erg
10 Overhead Lunges #35/25
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WMG WOD – WEDNESDAY 13.12.17 – “12 DAYS OF CHRISTMAS”

WARM UP
3 Rounds not For Time
Run 200m or row 250m
10mt Inch Worms
20 Squats
30 Jumping Jacks
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders

“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOW 241216 “CHRISTMAS WOD”

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

25 reps (for tomorrow is Dec 25) of each of the following:

For Time
C-leans #30/15
H-ang Power Snatch #30/15
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #30/15
T-hrusters #30/15
M-an-Makers # DB 2×15/7,5
A-ir squats
S-it Ups
Cash Out 2016 mt Row/Run

GWM WOD 141216 “12 DAYS OF CHRISTMAS”

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

“12 DAYS OF CHRISTMAS”
For Time
1 200 mt Run/250 mt Row
2 Front Squat #35/25
3 Thrusters #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Wall Ball #9/6
8 Toe to Bar
9 Box Jumps #60/50
10 Double Unders
11 Burpees
12 Overhead Walking Lunges #35/25

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

cfm-x-mass

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