12 Days of Christmas – Partner WOD (Time)
1 Rope Climb (15′)
200m Run
3 Hang Squat Cleans (135/95#)
4 Burpees
5 Pullups
6 Toes To Bar
7 Wall Balls
8 Kettlebell Swings (53/35#)
9 Situps
10 Front Rack Lunges
11 Shoulder to Overhead
12 Power Snatches
200m Run
3 Hang Squat Cleans (135/95#)
4 Burpees
5 Pullups
6 Toes To Bar
7 Wall Balls
8 Kettlebell Swings (53/35#)
9 Situps
10 Front Rack Lunges
11 Shoulder to Overhead
12 Power Snatches
This is a partner workout, however you each will complete all reps.
1 Partner works at a time w/ the exception of the 200m Run.
1 Partner works at a time w/ the exception of the 200m Run.
Weightlifting:
Paused Back Squat (3RM )
95%x 3
90%x 3+ (limit to 6)
90%x 3+ (limit to 6)
Accessory
Metcon (Weight)
3x
6R/6L DB Lateral Step Ups
50′ Broad Jump (as explosive as possible!)
12 Jack Knives
6R/6L DB Lateral Step Ups
50′ Broad Jump (as explosive as possible!)
12 Jack Knives
Jack Knife:
Med ball between hands, V Up, Place MB between feet, lower down, bring MB Back up to hands. If you cannot perform with MB, do V-Ups
Med ball between hands, V Up, Place MB between feet, lower down, bring MB Back up to hands. If you cannot perform with MB, do V-Ups
Metcon (Time)
Partner Relay, 4 Rounds each:
4 Overhead Squats (135/95#) CRX 155/105#
4 Muscle Ups
-Rest 2 Minutes
Partner Relay, 3 Rounds each:
30 Double Unders
3 Cleans (185/125#) CRX 225/155#
-Rest 2 Minutes
Partner Relay, 2 Rounds each:
20 Kettlebell Swings (53/35#) CRX 70/53#
20/15 Hand Release Pushups
-Rest 2 Minutes
100/75 Cal Assault Bike
35 Minute Cap.
Add 1 second to your time for each uncompleted rep.
Add 1 second to your time for each uncompleted rep.
90% x 5+ (limit to 10 reps)