12 WOD’s of Christmas at SRCF!
12 Descending Rounds 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 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. up to 12.
BTWB
Today was our traditional annual “12 WOD’s of Christmas” workout and almost everyone figured it out and fell into the rhythm of it. The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. I love this combination of exercises for a “12 Days WOD” because it keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise.
We also had the Outside the Box paleo food truck here and our Ugly Sweater Holiday Potluck party. With a turnout of over 60 people (50 doing the WOD) there was a ton of great food, terrible sweaters and good times. Thank you to everyone for patiently dealing with waiting until your wave for the workout could go, and for those who brought food to share. We will hope to have the Outside the Box food truck back out for our next event, maybe at the end of the Open.