0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Quad Stretch
Thread the Needle
Kneeling Hip Flexor Stretch
WOD Prep
2-3 rounds of 3-5 Reps of 4-6 movements
WOD:
12 Days of Christmas WOD (SEE NOTES)
Christmas in Cali (mix of thangs)
1 Rope Climb
2 Single DB Devils Squat Clean @50/35 (burpee, stand and complete squat clean, repeat on other side)
3 Front Squats @135/95
4 Hang Power Cleans @135/95
5 Pull-ups
6 Wall Balls @20/14
7 Burpees
8 Single KB Step-ups @53/35, 24/20”
9 Box Jumps @24/20”
10 Russian KB Swings @53/35
11 Toes to Bar
12 Clusters @135/95
MOVEMENT:
Single DB Devil’s Squat Clean: burpee, stand and complete squat clean, repeat on other side
Cluster: squat clean into a thruster
*FORMAT: done just like the song…do 1 Rope Climb, then 2 Devil’s Squat Cleans and 1 Rope Climb, then 3 Front Squats and 2 Devil’s Squat Cleans and 1 Rope Climb, then 4 Hang Power Cleans and 3 Front Squats and 2 Devil’s Squat Cleans and 1 Rope Climb…etc.
PACE GOAL: Enjoy Fitnessing with Friends
FOCUS:
Holiday Cheer
STRATEGY:
Survive
PARTNER OPTION:
Same, but split reps as needed
CLICK THE LINK FOR LEVELS AND OTHER OPTIONS: https://www.beyondstrengthendurance.com/12dayswods