PART 1 (for time - 30 min time cap):
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete. See "RULES" below for movement standards.
REST EXACTLY 6 MINUTES
PART 2 (max weight):
"8 DAYS OF HANUKKAH"
8 Rep Max OHS (8 MINUTE TIME LIMIT)
REST EXACTLY 6 MINUTES
PART 3 (for time):
"2012"
5 ROUNDS
20 Double-Unders (UNBROKEN Breaks start over)
12 Dead-Lifts (205# / 145#)
Saturday's Results
12 Dead-Lifts (205# / 145#)
Saturday's Results
7 comments:
I'm so gonna miss this wod!!! It was so much fun last year!!! :( Boo Hoo!!!!!! (can you do this again on the 24th?)
Julia, this is not the APEX- 12 Days of Christmas....you may see our version of the 12 Days of Christmas....depends? Were naughty or nice this year?
Definately Naughty!!!! :)
who coming back tomorrow to do it again?
who coming back tomorrow to do it again?
Big Daddy, I will be there. KurtS
Awesome work this morning Apex! Way to kick off the Holiday.....Kurt S laying the hammer in day 2! 2 min PR in wod 1 and 10# jump in 2nd wod! Stellar work!
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