Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version v 4.0)
For time:
12 Row Calories
11 Burpees
10 Wall Balls (20#/14#)
9 Pull-ups
8 Push-ups
7 Toes-to-bars
6 Power Snatches (75#/55#)
5 Deadlifts (75#/55#)
4 Hang Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Front Squats (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* v4. COVID Lockdown Outdoor version. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
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 Front Squats and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; etc.
@Home: 12 WOD’s of Christmas at SRCF (2020 Home version v 4.5)
For time:
12 Goblet Alternating Reverse Lunges, pick load
11 Burpees
10 Single Dumbbell Goblet Thrusters, pick load
9 Double Unders
8 Push-ups
7 AbMat Sit-ups
6 Single Arm Power Snatches, pick load
5 Single Arm Deadlifts, pick load
4 Single Arm Hang Power Cleans, pick load
3 Single Arm Push Press, pick load
2 Goblet Squats, pick load
1 Kettlebell Sumo Deadlift High-pull, pick load
* v4. COVID Lockdown Home version. Use DB or KB. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
This year COVID and Santa Inslee brought yet another altered version of the “12 Days” WOD with an outdoor version and an “@home” version with a few new movements after the barbell complex that added power snatches and took out thrusters. The at home version combined several movements that could be done with either a kettlebell or dumbbell.
Our Christmas wish is to never have to program an @home version again. Here’s to a happy and healthy holidays and 2021!