1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (26 lbs)
4 Burpee Box Jumps (24)
5 Handstand Push-Ups (strict)
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53lbs)
8 Single-Arm DB or KB Snatches (4 each arm -35lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35 lbs)
11 Ring Dips
12 Man-Makers (15 lb DBs)
83:23 - I am thankful to be able to do that one!
Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:
Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.
Sounds easy right? Until you realize just how many reps of each movement you are actually going to have to perform.
Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps
