Thursday, Dec. 24, 2020

Post 12 Days of Christmas. Every year we do a version of 12 Days of Christmas. This year we switched up the movements so people could be more contained. We tested it out and it was a lot of fun. Good job with the programming Nikki!

Condensed schedule: Group Class 4:45/ 6:00/ 7:10/ 8:00

Open gym: 9:15-10:30

122420 WOD

A. Warm-up and movement prep

B. For time: (45 minute time cap)

12 days of Christmas

100m run

2 single arm DB thruster (1/side) 50/35

3 ring dips

4 single arm DB snatch (2/ side) 50/35

5 burpees

6 DB box step up (1 DB) 50/35, 24/20

7 KB SDHP 53/35

8 Russian KB swings 53/35

9 v ups

10 single arm DB S2OH (5/side) 50/35

11 goblet squats with KB (53/35)

12 single arm devil press (6/ side) 50/35

>>On-ramp version will be on whiteboard

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 2,1, then 3,2,1, and so on until you get to 12,11,10,9,8,7,6,5,4,3,2,1