Monday 12/23/13

Skill: 
Back Squat  follow Wendler

WOD: 

"The 12 WODs of Christmas"




FOR TIME: 
Complete this list IN ORDER, using only ONE BAR for every applicable exercise. RX Weight for MEN = #95 / RX Weight for WOMEN = #65. Scale as needed.



On the 1st WOD of Christmas, my Coaches gave to me… …1x Dead Lift.

On the 2nd WOD of Christmas, my Coaches gave to me… …2 x Hang Cleans and

…1 x Dead Lift.

On the 3rd WOD of Christmas, my Coaches gave to me… …3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 4th WOD of Christmas, my Coaches gave to me… …4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 5th WOD of Christmas, my Coaches gave to me… …5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 6th WOD of Christmas, my Coaches gave to me… …6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 7th WOD of Christmas, my Coaches gave to me… …7 x KBS ( 53/35)

…6 x Pull uUps

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 8th WOD of Christmas, my Coaches gave to me… …8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squat

…2 x Hang Clean

…1 x Dead Lift.

On the 9th WOD of Christmas, my Coaches gave to me… …9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squat

…2 x Hang Cleans and

…1 x Dead Lift.

On the 10th WOD of Christmas, my Coaches gave to me… …10 x Lunges

…9 x Slam Ball

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jump

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Clean and

…1 x Dead Lift.

On the 11th WOD of Christmas, my Coaches gave to me… …11 x Wall Balls

…10 x Lunges

…9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 12th WOD of Christmas, my Coaches gave to me… …12 x Double Unders

…11 x Wall Balls

…10 x Lunges

…9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.