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