December 23, 2017
“12 Days of Christmas WOD”
In teams of 2, perform the following for time:
1 Rope Climb (15′)
2 Box Jumps (36″/30″)
3 Power Cleans (185/125)
4 Alternating DB Snatches (each arm) (50/35)
5 Ring Pull ups
6 Front Squats (185/125)
7 Hand Release Push ups
8 Wall Balls (30/20)
9 Bar Facing Burpees
10 Alternating Dumbbell Clean & Jerks (total) (50/35)
11 Calories Ski or Bike
12 Synchronized Toes-to-Bar
*Partner 1 holds plank position while partner 2 works. Switch when planking partner goes down. Go through the reps like the Christmas song “The 12 Days of Christmas” (see below). Both partners must do the 12 TTB together, then one partner goes back to planking.
*30 minute time cap
1 Rope Climb
2 Box Jumps, 1 Rope Climb
3 Power Cleans, 2 Box Jumps, 1 Rope Climb
4 Alt. DB Snatch, 3 Power Cleans, 2 Box Jumps, 1 Rope Climb, etc...
Core/Midline Benchmark:
2 Sets:
Max Effort Unbroken GHD Sit ups
*Rest as needed between sets. Must keep continuous motion to be unbroken – No Stopping.
