12/24/19 WOD

December 24, 2019

A.

“12 Days of Christmas”

  1. Ground to over head 95/135

  2. Burpee over bar 

  3. Handstand push ups 

  4. Pull ups 

  5. Box jumps 

  6. Hand raise push ups 

  7. Toes to bar 

  8. Kbell swings 

  9. Deadlifts 

  10. Pistols 

  11. Wall balls 

  12. Barbell OH Reverse lunges 

 

  • Modified (Dbell use only)

A.

“12 Days of Christmas”

  1. Dbell clean + press (Dbell each hand)

  2. Burpees

  3. Pike Handstand push ups 

  4. Dbell bent over rows (Dbell each hand)

  5. Jump tucks or broad jumps 

  6. Hand raise push ups 

  7. V-ups

  8. Dbell swings (1 Dbell)

  9. Dbell Deadlifts (Dbell each hand) 

  10. 1 legged squat to a box 

  11. Dbell thrusters (1 Dbell /both hands)

  12. Dbell OH Reverse lunges (1 Dbell)

 

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