Hey athletes,

this Saturday we will run 2 alternative versions of the “12 Days of Christmas” workout… no, you have to pick one of them, Im not hanging around for you to do both. This is a loooong workout, so dont plan on being able to go home after 60 minutes… Oh and we will throw some stuff on the grill and kill some beers if you are up for it, so bring your meat and anything  you might want to share with the people that are suffering with you 🙂

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“The 12 Days of Christmas: Barbell Style”

For Time:

Weight (95/65#)

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1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

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You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform Deadlift, Hang Power Clean, then Front Squats. Before going to Shoulder Press you must do 1 Deadlift, 2 Hang Power Cleans, 3 Front Squats, and then 4 Shoulder Press, and so on throughout the entire WOD.

This one may take a while, so depending on how many folks show up we might need to run two heats.

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“12 DAYS OF CHRISTMAS”

For Time:

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1 Burpee

2 Handstand Pushups

3 Deadlifts 100/70 kg

4 Box Jumps 24/20″

5 Thrusters 40/30 kg

6 KB Swings 32/24 kg

7 Pushups

8 Pullups

9 Clean and Jerks 40/30 kg

10 Walking Lunges

11 Wall-balls 20/14 lbs

12 Power Snatches 40/30 kg

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 2 handstand pushups, 3 Deadlifts, 1 burpee, etc…..

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