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Old 12-23-2008, 11:31 AM   #1
Tom Woodward
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12 Days of Christmas

Thought I'd share the WOD we did this morning at the affiliate. Credit goes to Roger for coming up with this....

Do the following exercises the same way you would sing the Christmas song.
i.e on the first day of christmas, 1 push up. On the second day of christmas, 2 v ups and 1 pushup. On the third day of christmas, 3 box jumps, 2 v ups, 1 pushup. Etc, etc.

1. Pushup
2. V Up
3. 36" box jump
4. Pullup
5. Air Squat
6. 1 pood KB swing
7. Mountain Climbers
8. one arm 45 lb full DB snatch ()
9. Double Unders
10. L Sit (seconds)
11. Arch Rocks (like Supermans)
12. 110 lb front squat

I finished in 26 and change and was absolutely destroyed. Starts out fairly tame but once you get to 8, it starts hitting you hard. Obviously many variations can be done by switching up exercises, but I thought the concept was very cool.
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Old 12-23-2008, 11:49 AM   #2
David Schneider
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Re: 12 Days of Christmas

Quote:
Originally Posted by Tom Woodward View Post
Thought I'd share the WOD we did this morning at the affiliate. Credit goes to Roger for coming up with this....

Do the following exercises the same way you would sing the Christmas song.
i.e on the first day of christmas, 1 push up. On the second day of christmas, 2 v ups and 1 pushup. On the third day of christmas, 3 box jumps, 2 v ups, 1 pushup. Etc, etc.

1. Pushup
2. V Up
3. 36" box jump
4. Pullup
5. Air Squat
6. 1 pood KB swing
7. Mountain Climbers
8. one arm 45 lb full DB snatch ()
9. Double Unders
10. L Sit (seconds)
11. Arch Rocks (like Supermans)
12. 110 lb front squat

I finished in 26 and change and was absolutely destroyed. Starts out fairly tame but once you get to 8, it starts hitting you hard. Obviously many variations can be done by switching up exercises, but I thought the concept was very cool.
That sounds awesome Tom! Although, I must admit, this WOD would probably confuse my brain if I didn't have a partner telling me what to do...
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Old 12-23-2008, 11:53 AM   #3
Tom Woodward
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Re: 12 Days of Christmas

So true David. It was definitely a mental struggle. I had to look at the white board about 25 times during the workout.
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Old 12-27-2008, 04:39 PM   #4
John Lovins
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Re: 12 Days of Christmas

I had my class do one similar but with different exercises.. I did the following night and it took me close to 50 mins. Like you said... 1-8 is easy, then it starts to suck BAD

1 wall climber
2 man makers - double 35 kettlebells (push up on kb's, renegade row R, then L, double swing, double row, double clean, press... 1 rep)
3 Front squats - 95
4 dips
5 thrusters - 95
6 pull ups
7 jumping lunges (both legs = 1)
8 push press -95
9 squat cleans -95
10 push ups
11 squat/box jumps (5 squats/1 box jump=1 rep)
12 triple burpee (1 squat, 1 squat thruster, 1 burpee)
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Old 12-31-2008, 02:18 PM   #5
Clay Warford
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Re: 12 Days of Christmas

very similar to what we did at the gym i coach at:
Courtesy of the Navy Seals

"The Twelve Gifts of Christmas"
12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs...and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINEX. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.
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