WOD 12242024

Workout of the Day
Dec 23, 2024
1 min read

A. Dynamic Stretches

B. “12 Days of Christmas”

(with Partner)

(For time)

1 bar muscle up each

2 dbell alternating snatches 85/60lb each

3 deficit handstand push ups each 3.5/2.75”

4 synchronized burpees

5 power cleans each 185/125lb (switch every rep)

6 synchronized toes to bar

7 box jumps 24/20” each

8 goblet squats each

9 synchronized push ups

10 wall balls each 20/14lb

11 deadlifts each

12 calories each of choice (bike, ski, row)

(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)

C. Static stretches

Recent Posts

See All

WOD 01122026

A. (For warm up) 1:00 thoracic box stretch 21 assisted air squats 15 box push ups 9 cal ski B. (2 rounds) 15 wall balls 20/14lb 15 ring rows C. (18:00 clock) Every 2:00: 3 shoulder to overhead (from r

WOD 01102026

A. (For warm up) 20 high knee grab 20 butt kick grab 20 backwards arm circles 20 air squats -then- 3 rounds: 6 tall med ball squat cleans 3 caterpillars B. “Bi-Polar” (Teams of 4) 30 Synchronized Hang

WOD 01092026

A. (For warm up) 15 single leg reach down each side 15 leg swings each side 15 star toe touches each side 100m jog 10 dbell hammer curl & press 25/15 each side 1:00 ring dip hold B. (5 sets) Max till

Comments