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12 Days of Christmas

Wednesday, December 21 2011

Strength:

Barbell Curl, 3 x 8
Barbell High Pull, 3 x 8

WOD:

"12 Days of Christmas"
1 Deadlift (70% 1RM)
2 Chest to Bar Pull Ups
3 Squats
4 Burpees
5 DB Thrusters
6 Sit Ups
7 Box Jumps
8 Toes to Bar
9 KB Swings
10 OH Walking Lunges w/ Plate
11 Wall Balls
12 10 M Shuttle Sprints
*Perform WOD just like the "Twelve Days of Christmas Song. (i.e: 1: 2,1: 3,2,1: 4,3,2,1...etc.)

Daily Challenge:  Supermans, 3 x 15

Mobility: Downward Dog and Bretzel, 90 sec

Post loads for arm work and time for holiday workout to comments.

Comments
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Sabra Schwartz   |December, 21 2011 - 9:48 pm
avatar WOD - 29:13 / 83#DL, 15#DB, 20" box, 10# lunge

Went pretty light, its been a bit since I have been to the gym.
Carl Klotz  - 12 DAYS OF CHRISTMAS   |December, 21 2011 - 8:24 pm
avatar Power clean warm up 3x5: 145-165-185

WOD: 23:31. 275# DL. 30# DB's. 24" BJ. 1.5pd. 45# plate. 20# WB.

I spent the first 4 movements doing the rep scheme wrong.
Lindy Lou  - You weren't doing it wrong...   |December, 21 2011 - 10:12 pm
avatar You were demonstrating to everyone else how not to do the WOD.
Bob Myers   |December, 21 2011 - 8:21 pm
avatar Strength:

Barbell Curl, 3 x 8 #65x3
Barbell High Pull, 3 x 8 #65x3

WOD:

"12 Days of Christmas"
1 Deadlift #235
2 Chest to Bar Pull Ups (ME)
3 Squats (ME)
4 Burpees( ME)
5 DB Thrusters #30
6 Sit Ups (ME)
7 Box Jumps(24"
8 Toes to Bar(Me)
9 KB Swings (28kg)
10 OH Walking Lunges w/ Plate #35
11 Wall Balls #20
12 10 M Shuttle Sprints (Me)

I moved more weight than anyone in the 9am class
B. J. Bender   |December, 21 2011 - 7:59 pm
avatar Looks like a super fun one. May try to get it done on Friday in open gym. Who's with me?
Andrea Agosta  - 12 Days Of Christmas   |December, 21 2011 - 7:25 pm
I LOVE seeing all the posts today!
Also... A BIG Welcome back to Katy Jones!


DL 145#
Blue band
25# thrusters
24" box STEP
1pd overhead
25# lunge
14# wall ball

34 mins & some change
Lindy Lou  - 12 Days of Christmas   |December, 21 2011 - 6:48 pm
avatar Bar Curls and High Pulls 3x8:
33, 43, 43

WOD:
"12 Days of Christmas"
1 Deadlift (223#)
2 Chest to Bar Pull Ups
3 Squats
4 Burpees
5 DB Thrusters (10#)
6 Sit Ups
7 Box Jumps (20"
8 Toes to Bar
9 KB Swings (1pd)
10 OH Walking Lunges w/ Plate (10#)
11 Wall Balls (12#)
12 10 M Shuttle Sprints

Time: 35:26
First time to attempt chest to bar pull-ups, which went better than I thought according to the fabulous Miss Ginny. Such a great class at 4:30!
Jason Greenwood   |December, 21 2011 - 5:59 pm
avatar Strength:
Barbell Curl, 3 x 8
Barbell High Pull, 3 x 8
45, 50, 55

WOD:
"12 Days of Christmas"
1 Deadlift (70% 1RM) - 200#
2 Chest to Bar Pull Ups
3 Squats
4 Burpees
5 DB Thrusters - 20# DB's
6 Sit Ups
7 Box Jumps - 24"
8 Toes to Bar
9 KB Swings - 1.5 Pood
10 OH Walking Lunges w/ Plate - 25# plate
11 Wall Balls - 16#
12 10 M Shuttle Sprints
*Perform WOD just like the "Twelve Days of Christmas Song. (i.e: 1: 2,1: 3,2,1: 4,3,2,1...etc.)
32:00 on the dot
Tyler Bates  - Christmas   |December, 21 2011 - 1:32 pm
avatar "12 Days of Christmas"
1 Deadlift (70% 1RM)
2 Chest to Bar Pull Ups
3 Squats
4 Burpees
5 DB Thrusters
6 Sit Ups
7 Box Jumps
8 Toes to Bar
9 KB Swings
10 OH Walking Lunges w/ Plate
11 Wall Balls
12 10 M Shuttle Sprints

31:56 (235#,20#WB, 30#DB, 25#Plate, 24"
Charles Te   |December, 21 2011 - 6:03 pm
avatar Strength: Barbell Curl / Barbell High Pull, 3 x 8: 55 x3

WOD: "12 Days of Christmas"
1 Deadlift
2 Chest to Bar Pull Ups
3 Squats
4 Burpees
5 DB Thrusters
6 Sit Ups
7 Box Jumps
8 Toes to Bar
9 KB Swings
10 OH Walking Lunges w/ Plate
11 Wall Balls
12 10 M Shuttle Sprints

25:56
255#, 30# db, 24", 1.5 pd, 45#, 20# wb
Gene Slavens  - BB Curls / BB HP; 12 Days of Christmas   |December, 21 2011 - 9:02 am
avatar Strength: Barbell Curl / Barbell High Pull, 3 x 8
65, 65, 75

WOD: "12 Days of Christmas"
1 Deadlift (285#)
2 Chest to Bar Pull Ups (Green Band)
3 Squats
4 Burpees
5 DB Thrusters (30# DBs)
6 Sit Ups
7 Box Jumps (20" )
8 Toes to Bar
9 KB Swings (1.5pd)
10 OH Walking Lunges w/ Plate (25#)
11 Wall Balls (20#)
12 10 M Shuttle Sprints

45:09
Amanda Slavens  - BB Curls / BB HP; 12 Days of Christmas   |December, 21 2011 - 8:55 am
avatar Strength: Barbell Curl / Barbell High Pull, 3 x 8
33, 43, 43

WOD: "12 Days of Christmas"
1 Deadlift (145#)
2 Chest to Bar Pull Ups
3 Squats
4 Burpees
5 DB Thrusters (20# DBs)
6 Sit Ups
7 Box Jumps (20" )
8 Toes to Bar
9 KB Swings (1pd)
10 OH Walking Lunges w/ Plate (15#)
11 Wall Balls (14#)
12 10 M Shuttle Sprints

27:29
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