- Trigger/Warm-up/Mobilise/Activate
- This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk, 1 Snatch then 3 Hang Power Cleans, 2 Clean & Jerk, 1 Snatch…etc.
- “The 12 Day’s of Christmas Box WOD” –
- 1 Snatch (61 kg / 43 kg)
- 2 Clean & Jerk (61 kg / 43 kg)
- 3 Hang Power Cleans (61 / 43 kg)
- 4 Front Squats (61 / 43 kg)
- 5 C2B Pull-ups
- 6 Pistols (alternating sides)
- 7 KB Swings (32 kg / 24 kg)
- 8 HR Burpees
- 9 Over the Box, Box Jumps (61 cm/51 cm)
- 10 T2B
- 11 Push Jerk (61 kg / 43 kg)
- 12 Thrusters (61 kg / 43 kg)
- OR
- For those of you on holiday, The Holiday Version for “The 12 Days of Christmas Hol WOD”:
- 1 x10 m of HS Walking OR Hold a HS for 20 sec at the wall
- 2 Squat Jumps (squat and jump as high as you can)
- 3 HSPU’s
- 4 x20 m shuttles sprints (i.e. 80 m in total)
- 5 Pull-ups
- 6 Pistols (alternating sides)
- 7 HR Push-up’s
- 8 HR Burpees
- 9 Box Jumps (61 cm/51 cm) – use a chair or a bench if you need to
- 10 T2B – if you cannot find something to hold onto then do sit-ups
- 11 Air squats
- 12 Burpee HSPU’s (i.e. lie flat, kickup into a HS at the wall, perform one strict/kipping HSPU then return to the start)
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Hohoho Merry Christmas!!
