WOD Dec 1 2013

WOD December 1 2013
Since we're working December 1st this year I thought we should start it out with a little 12 days of Christmas!

Bike, row, run 5 min, do good head to toe.

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back 20m (if too cold or snowy change this to stairs)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges (each step = 1)
9 box jumps
10 wall balls
11 kettlebell swings
12 Deadlifts

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside. Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.


Water is good, yeahh