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12 Days of Christmas

22 Dec Posted by in Events | Comments

It’s here. 12 Days of Christmas. I hope you’re happy. No strength component and just a quick warm-up, this thing is going to take a while. Good luck.

Workout of the Day

WARM-UP

Coach led

WOD

“12 Days of Christmas”

1 Handstand Pushup
2 Turkish Getups (20/35)
3 Toes to Bar
4 Man Makers (20/35)
5 Golden ring dips
6 Double Unders
7 Pullups
8 Air Squats
9 KB Swings (35/55)
10 Box Jumps (24/30)
11 1 Arm DB Snatch (20/35)
12 Mountain climbers

*The workout is executed like the song 12 days of Christmas:
Complete the listed number of reps for each exercise, going back back down through the list as you add each new exercise. You will be completing 12 rounds, adding an exercise (day) each round.

RX: As listed
Zone 3: 15/30, HLR, PB dips, band pull-ups, 30/45, 20″/24″
Zone 2: 10/25, floor progression, dips on box, RR, 25/35, step-ups
Zone 1: scale as needed

MOBILITY

Foam roll

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