Monday, Dec. 24, 2018 (one 8 AM class today and open gym from 9-10)

You know its a great Christmas party when Santa shows up!

122418 WOD

A. Group warmup: Coach’s choice

B. Movement prep

C. “12 Days of Christmas” – Nice List (bodyweight movement)

  1. 100-meter run
  2. HSPU 
  3. Toes to bar 
  4. Alternating pistols  
  5. Pull-ups  
  6. Box jump-overs  
  7. Air squats 
  8. Reverse lunges   
  9. Burpees 
  10. Mountain climbers   
  11. HR push-ups 
  12. Wall walks

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.

Sounds easy right? Until you realise just how many reps of each movement you are actually going to have to perform.

Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps