12 WOD’s of Christmas at SRCF!
For Time:
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#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*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.
Photos by @robcwilson
Lots of classes and a tinsel turnout for the Christmas WOD yesterday (48 Elves on Shelves)! Almost everyone managed to workout along with the 12 Days of Christmas without getting lost somewhere by day 7 or 8. Starting with a “barbell complex” where the sequence of movements quickly progress together this one snowballs into a time crunch at the end as the bodyweight movements pile up to make you feel like you are pulling Santa’s sleigh solo by the end.Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:
- Saturday 12/23 the gym is CLOSED
- Monday 12/25 the gym is CLOSED
- Normal class schedule Tuesday 12/26 through Friday 12/29
- Saturday 12/30 the gym is CLOSED
- Monday 1/1 the gym is CLOSED
Teens Class:
- Wednesday 12/27 no class
- Saturday 12/30 the gym is CLOSED; no class
- Class resumes Wed. 1/3 at 5pm