Apex will be closed tomorrow- Enjoy your rest day!
Bring a Friend day- this Saturday- $20 Donation
100% of donation will go to Larynn Blair's mission trip
Bring a Friend day- this Saturday- $20 Donation
100% of donation will go to Larynn Blair's mission trip
WOD is performed just like the Song
1 Snatch(rx sq, sc pwr), 2 Push Press 3 Front Squat
4 Hang Power Cleans 5 Deadlifts 6 Burpees 7 Pull Ups 8 box jumps 20" 9 push ups
10 Air Squats 11 KB Swings (Heaviest you can use unbroken)
(day 12) Drink 12 oz beer- or 12 Burpees
*All barbell movements the same Men 95#, Women 65#
Complete 1 snatch, 2 pp, 1 snatch, 3 fs, 2pp, 1 snatch, etc.. until you've completed 500m row back through 1 snatch.
1 Snatch(rx sq, sc pwr), 2 Push Press 3 Front Squat
4 Hang Power Cleans 5 Deadlifts 6 Burpees 7 Pull Ups 8 box jumps 20" 9 push ups
10 Air Squats 11 KB Swings (Heaviest you can use unbroken)
(day 12) Drink 12 oz beer- or 12 Burpees
*All barbell movements the same Men 95#, Women 65#
Complete 1 snatch, 2 pp, 1 snatch, 3 fs, 2pp, 1 snatch, etc.. until you've completed 500m row back through 1 snatch.
OLD Version
"1 Burpee, 2 Push Press 95/65, 3 Front Squat
4 Hang Power Cleans, 5 Deadlifts (all barbell moves same bar)
6 Box Jumps, 7 Pull Ups, 8 Push Ups, 9 Sit Ups
10 Air Squats, 11 KB Swings 35/26
(day 12) 500m row
Complete 1 burpee, 2 pp, 1 burpee, 3 fs, 2pp, 1 burpee, etc.. until you've completed 500m row back through 1 burpee."
Post Version, weights, time and PR's to comments
Best Christmas given by you or received by you?
4 Hang Power Cleans, 5 Deadlifts (all barbell moves same bar)
6 Box Jumps, 7 Pull Ups, 8 Push Ups, 9 Sit Ups
10 Air Squats, 11 KB Swings 35/26
(day 12) 500m row
Complete 1 burpee, 2 pp, 1 burpee, 3 fs, 2pp, 1 burpee, etc.. until you've completed 500m row back through 1 burpee."
Post Version, weights, time and PR's to comments
Best Christmas given by you or received by you?
15 comments:
Had to WOD and dash since I was on my lunch break :) but couldn't miss this one! 22:10 45#/jpu/35#/beer
haha all the carbonation made me a bit leery at first but after I finished that last run-through felt great! lol
DNF (finished after cap)
70# / 40# dumbbell for KBS / beer
22:40
35#/JPU
So much fun!
Merry Christmas everyone!
Although I thought I hated this WOD while I was in the process, I actually really liked it.
20:44
45#/26#/burpees
I was never much of a chugger, and nobody needed me throwing up after the beer. Merry Christmas!
26# KB. Forgot that!
75# barbell / 40# db (sub for kb) / beer. 20:26.
This WOD was a lot of fun.
Merry Christmas! Glory to God in the highest!
What event is the group picture of?
29:48 65#/53# KBS/Beer
I had a hard time keeping that beer down. I thought it was coming back up when I was doing the box jumps. Then when I got to the burpees I had to fight it again. But Josh and everyone else was there pushing me, so I could puke in front of everyone. Thanks for the motivating push from everyone to get me in under the cap!!
Merry Christmas!!
Merry Christmas Everyone!
We were standing 50 people strong doing the 12 days of Christmas ALL at one time. So much fun to coach and encourage all of you.
Enjoy your special time with family and friends.
Love you all!
22:20. 65#/53#/miller lite
Fun Wod. The first few rounds went quick, the last few not so much. The beer was definitely not created to be consumer before box jumps and burpees....
24:12
40# bar, 26.5# kb, 20" box, jpu, no beer :)
Loved getting to celebrate a little Christmas with Apex Nation! :)
Wish I could have made this today - did some day 12 at least though! Merry christmas!
22:16 45#/ 26.5 # kb
Today was awesome and loved that the box was packed! Merry Christmas all!
Last years 12 days of christmas wod
21:04 Rx w/ 44# KB(I'm pretty sure it was :04 and not :40)
I will chug a crappy beer anyday than row 500m. :-) I always love this WOD! Thanks Julia Menzo for the push!!
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