Dec 23, 2014

Wednesday 14.12.24

***Holiday Hours 0800-1800 CST***

Main WOD "12 Days of Christmas"
Performed the like the song (1, 2-1, 3-2-1, 4-3-2-1, etc)

1  - 200 M Run
2  - HSPU
3  - Deadlift 95/65#
4  - Power Clean
5  - Front Squat
6  - Push Press
7  - Back Squats
8  - Over the Bar burpees
9  - T2B
10- Pull Ups
11- Power Snatch
12- OH Squats

*Same Weight Throughout

Post loads and results to www.ironmajorcrossfit.com.


Travel WOD
1RFT

- 5k Run (3.1 miles)


Coach's Notes. Standard start times of 0820ish. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This WOD is low weight (95/65# throughout) and high reps! Target times are 30-40min. So.... Put on your favorite Christmas hat and get ready to earn those presents. Perform this WOD like the "12 Days of Christmas Song" meaning...
  • Start with a 200m Run
  • Then 2 Hand Stand Push Ups (HSPU) and a 200m Run
  • Then 3 Deadlifts (DL) , 2 HSPU, 200m Run
  • Then 4 Power Cleans (PC), 3 DL, 2 HSPU, 200m Run
  • Then 5 Front Squat (FS), 4 PC, 3 DL, 2 HSPU, 200m Run
  • Then 6 Push Press (PP), 5 FS, 4 PC, 3 DL, 2 HSPU, 200m Run
  • Then 7 Back Squats (BS), 6 PP, 5 FS, 4 FS, 3 DL, 2 HSPU, 200m Run
  • Then 8 Over the Bar Burpees (OTB), 7 BS, 6 PP, 5 FS, 4 PC, 3 DL, 2 HSPU, 200m Run
  • Then 9 Toes to Bar (T2B), 8 OTB, 7 BS, 6 PP, 5 FS, 4 FS, 3 DL, 2 HSPU, 200m Run
  • Then 10 Pull Ups (PU), 9 T2B, 8 OTB, 7 BS, 6 PP, 5 FS, 4 PC, 3 DL, 2 HSPU, 200m Run
  • Then 11 Power Snatch (PS), 10 PU, 9 T2B, 8 OTB, 7 BS, 6 PP, 5 FS, 4 PC, 3 DL, 2 HSPU, 200m Run
  • Then 12 Overhead Squat (OHS), 11 PS, 10 PU, 9 T2B, 8 OTB, 7 BS, 6 PP, 5 FS, 4 PC, 3 DL, 2 HSPU, 200m Run
  • And you're Done!!!! 
Note: Use one bar for the entire WOD. Slow down to keep you form. Things get sloppy after "8 Over the Bar Burpees"...

Scaling:  Reduce the weight to 65/45# or PVC if necessary.

2 comments:

Chuck Lawrence said...

39:44 Rx. I did the HSPU on the paralettes with a 4" deficit....just for some extra christmas cheer! Merry Christmas everyone!!!

Allan Jackman said...

49:23 Rx. Nice job Chuck.