PERFORMANCE
Warm-Up.
Three sets of:
Ring row x 10 reps
Dip Support Hold (on rings or bars) x 30 seconds
Dumbbell Romanian Deadlift x 10 reps
Followed by…
Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 ft per arm
Kip Swing x 10 reps
Then…
A.
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.
Done 12/26
31:19
Felt good, in and out of daycare crud all this month. Been brutal on the lungs.
54:14 Rx w strict pullups because ceiling too low to kip. DU, DB GTOH, BJ, STOH done outside at 17 degrees. Thought I was moving pretty well but hit wall at round 10 or so. Everything UB except strict pull-ups. Kids were all around me in the mix so had some small breaks in the action to keep them from getting hurt.
Merry Christmas!
Whoops, also broke on the double unders.
Been a long time. I missed this place!! 31:10 with running.
Ran 200m instead of 100m. Oops
Sorta RX:
(All barbell subbed with 2 52.5s)
30:35
Warm up ✅
A:
26:49 Rx
Bonus work: 8×2 Strict Press
95-115-135-155-175-185-200-215
35:59
That was really fun.
Merry xmas
No equipment Wod today
20 min amrap
5 pike pushups
10 hr pushups
15 air squats
20 walking lunges
1 min rest between rounds
7 rounds
Good push heading into Christmas. Merry Christmas friends!
First time poster: 32:30 Rx
Thanks for posting! Great work on todays Wod too!
Welcome!
41:12 with 50# db cuz that’s all I had.
33 minutes RX 😬 tought one
20 DU. 24kg KB (all the gym had)
Rx otherwise.
43:45
Yesterdays
A. Back Squat x 6 – 100, 100, 100, 100, 104 – KG (80% PR)
B. “12 Days of Christmas” RX plus 1 RMU each 3 – Ring Dips
42:00 just survive.
Yesterdays
A. Back Squat x 6 – 115, 125, 135, 145, 155
***started out a bit light, but it is 4am
B. 3 Sets for max reps in 45s w/ 75s rest between
Ab – 10.5 / 11.3 / 10.5
WB – 24 / 25 / 26
Row – 12 / 12 / 12
I wasn’t aware that time came twice in a day.
Good work and merry Christmas!
Gutted really enjoy this one but been struck down by the dreaded Corona for the last few days so it will have to wait till I’m feeling better again!!
Merry Christmas 🎄 to all of you team, enjoy the holidays!! 👊🏻
Oh…that stinks, I hope you feel better soon Al. Merry Christmas to you!!!
I hope you feel better soon.
Get better soon Al! Merry Christmas!
You should do it anyway so I have a chance to beat you for a change. 🤣
Feel better and Merry Christmas!