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 Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, 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 (Dumbbell 40#/25# or 45#/25# Plate)
** Affiliate Team use 95#/65# for all barbell movements **
Day 29 of the Burpee Challenge.
Santa is watching and can still add you to his naughty list!
Great turnout for the Christmas Eve Chaos and the support and cheering for each group was highly motivating. While you all had to suffer through our laryngitis as we tried to instruct the WOD over the voices of our little elves running amok in the “cave”, and after some minor confusion of the order of exercises, you all managed to fall into the rhythm of the 12 WODs of Christmas! The Affiliate Team in Training (Team Squatch) did this one at 9am with slightly heavier loads, and then the two waves after snowballed their way through. The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down. The number of reps today should have finally cemented once and for all what a “thruster” is! If not you can expect a medicine ball upside the head…
With such a great turnout we are deciding to officially start two Saturday classes as of January 2nd. One at 10am and one at 11am to accommodate the crowd. Starting next week we will ask that you sign up on the website on the Thursday or Friday prior for the 10am or 11am WOD by posting to the comments section. The 10am will be limited to 8 people unless otherwise specified. First post first served.
Have a safe Christmas Eve and may you get to spend it with your loved ones!