Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
Big turnout for the Christmas Eve WODapalooza today! Almost all of you managed to fall into the rhythm of the 12 WOD’s of Christmas. The first five days of exercises were barbell movements that are meant to be a “barbell complex” where the sequence of movements progress together. It pushes you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This workout was a gasser that got tough in those middle rounds.
The other way to stay on track was simply to sing the song to yourself as you worked out. Or in Sean’s case just have Jeremy sing a dirty version for you:
We hope you all had a safe Christmas Eve and spent it relaxing with your loved ones!