WOD

12 Days of Christmas WOD



 1 burpee
2 overhead press
3 box jumps
4 weighted lunges
5 pull ups
6 air squats
7 push ups
8 kb swings...
9 "V" ups
10 sumo high pulls
11 mountain climbers (2ct)
12 dumbbell snatch (altenating arms, each arm counts as 1)

This WOD works just like the song. First you do 1 burpee, then 2 overhead press and 1 burpee, then 3 box jumps 2 overhead press and 1 burpee, then 4 weighted lunges 3 box jumps 2 overhead press and 1 burpee, then 5 pullups 4 weighted lunges 3 box jumps 2 overhead press and 1 burpee...etc., etc., etc. Your final round will be 12 Db snatches, 11 mtn climbers, 10 SDHP, 9 "V" ups, 8 KB swings, 7 push ups, 6 air squats, 5 pullups, 4 weighted lunges, 3 box jumps, 2 overhead press, 1 burpee.

WOD

WOD

12 minute AMRAP of
10 burps
8 knees to elbows (per request)
6 kb push press

WOD

"HELEN"

3 rounds for time of
400m run
21 kb swings (m:55lbs, f:40 all weights approximate)
12 pullups

WOD

8 rounds for time of

200m sprint
30 double unders (60 single unders)
30 (2ct) flutter kicks

WOD

2 rounds for time
50 SDHP
25 burpees

WOD

12 minute AMRAP
12 KB swings
12 walk outs
12 pushups

WOD

4 rounds for time of
400m run
21 air squats
12 burps (not burpees)

see burp video I posted a little while back

WOD

3 rounds of
200m run
12 dumbbell snatch (alternating arms - 6 each side)
then
rest 2 minutes
then
every minute on the minute, alternating minutes for 12 minutes
first minute 10 SDHP
second minute 10 burpees
third minute 10 SDHP
fourth minute 10 burpees
etc., etc for 12 minutes

For this WOD:
3,2,1...go clock starts you begin the 3 rounds of run and KB snatches then looking at your finish time you give yourself a two minute rest then you immediately start the 12 minute EMOM. You track your own time.

WOD

3 rounds for time of
50 double unders (100 single unders)
40 walking lunges
30 frogleg situps
20 chest to ground pushups
10 four count mountain climbers

WOD

2 Nov 13 WOD

3 rounds for time of:
400m run
7 burpees
7 one arm overhead press with the right arm
7 kb swings
7 one arm overhead press with the left arm