Warm Up
Athletes Choice:
Spend 5-10 minutes rowing, biking, foam rolling, barbell work, etc… You should have broken a light sweat before you start this workout.
WOD 12 Days of Christmas
FOR TIME:
1 rep- Squat Clean (Men-95#/ Women 75#)
2 reps- Hand Release Push Ups
3 reps- Box Jumps
4 reps- Lateral Bar Hop Overs ( Hop laterally over a barbell)
5 reps- Wall Balls
6 reps- KB Swings (1.5 Pood)
7 reps- Toes to Bar
8 reps- Sandbag Lunges (Forward OR Reverse) 4 reps each leg 9 reps- Burpees
10 reps- Calorie Row
11 reps- Weighted Ab Mat Sit Ups (use a plate of your choice)
12 reps- Double Unders/ 24 Single Unders
This workout goes just like the Christmas Song goes. Start with 1 rep squat clean, then 2 reps of hand release push ups. Then 1 rep squat clean. Then 3 reps of box jumps, 2 reps hand release push ups, 1 rep squat clean, etc.. working your way up and down the ladder.
Work your way up the ladder in a ascending/ descending fashion, to 12 reps of double unders or 24 single unders. Then back down the ladder to 1 rep squat clean for the final round. You will only do the double unders/ OR single under once. Merry Christmas!!