A site devoted to Weightlifting, Crossfit and Kettlebell Training. The main purpose which is to share ideas and provide motivation for myself and others.
Wednesday, November 23, 2016
12 Days of Thankfulness...
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.