“12 Days of Xmas” WOD

crossfit-torian-christmas-hours

The day of reckoning has arrived.  Today we partake of a GEO Xmas tradition – “The 12 days of Xmas” WOD (Outlaw version).

Come along and join us at 8am for this momentous WOD and then hang around afterwards for some Xmas nibbles and a drink or two (if you wish to BYO).

It is quite a long workout so you can do this in a team of 2 or 3, or have a crack on your own, but because of the expected large numbers, you will be sharing the equipment.  As you can see from the WOD, we will be pretty much using every piece of equipment in the Box – there won’t be enough for everyone to have their own.

Please note that this is not our last session for the year.  We will be running 9.30am and 6.15pm sessions from Monday 26 to Friday 30 December, and just an 8am session on Saturday 31 December. Our normal training schedule will resume on Monday 2 January 2017.

Merry Christmas!  From all of the team at GEO, we hope you have a wonderful and relaxing time with family and friends.

“The 12 Days of Xmas (Outlaw)”

1 Clean & Jerk @ 100/70kg (Reduce weight)
2 Muscle-Ups (Ring dips)
3 Box Jumps 36/30″ (Reduce height)
4 Hang Squat Snatch @ 50/35kg (Reduce weight and/or Hang Power Snatch)
5 Bar Facing Burpees
6 Push Press @ 50/35kg (Reduce weight)
7 Pistols (alternating) (14 squats)
8 T2B (Knee Raises)
9 Wall Ball 9/6kg
10 C2B Pullups (Pull-ups with or without assistance)
11 HSPU (Push-ups)
12 Front Squats @ 100/70 (no racks) (Reduce weight or Goblet Squats 24/16kg)

 

*After completing the first movement go to the next one (#2) and work back to 1, and continue in this fashion until you get to 12 and work your way back through all of them.  There are 12 total rounds with one new movement being added each round. i.e. do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C&J etc……….

**It is expected that quite a few people will turn up to take part in the WOD.  We will have stations set up for each movement with different weight options available. You will have to share with others using the same piece of equipment.

SCALING OPTIONS:

1. Do it as a team of 2-3 people.  You can alternate movements between members, or break up the rep scheme and share the reps for each movement.

2. Refer to purple coloured text above for scaling and modified movements.

 

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About AB

Crossfit Coach

Posted on December 24, 2016, in WOD. Bookmark the permalink. Leave a comment.

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