Today’s WOD is named “12 Days of Christmas.” Like the song, we will complete each exercise in ascending order then work back down to 1, adding one exercise per round. We will start with 1 wall walk; then 2 air squats, 1 wall walk; then 3 handstand push-ups, 2 air squats, 1 wall walk; etc. - all the way to 12-11-10-9-8-7-6-5-4-3-2-1. This will be a long one, so don’t be afraid to give yourself a time cap, anywhere from 20 to 30 minutes according to how much time you have available today, and treat today’s workout like an AMRAP. Just get as much work done as you can, and quit when your time is up.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
12 Days of Christmas
Rx:
For time:
1 wall walk
2 air squats
3 handstand push-ups
4 toes-to-bar
5 burpees
6 box jumps (24in., 20in.)
7 dumbbell power cleans (50lb, 35lb)
8 dumbbell box step-ups (24in., 20in.) (50lb, 35lb)
9 abmat sit-ups
10 double unders
11 Superman holds
12 deadlifts (bodyweight)
Beginners should modify the movements to match their current fitness level. Remember, please feel free to give yourself a time cap that feels reasonable!
Scaled 1:
For time:
1 inchworm
2 air squats to plyo box
3 seated dumbbell presses (12lb, 8lb)
4 toes-to-rig
5 elevated, jumping, no push-up burpees
6 box jumps to comfortable height
7 dumbbell power cleans or dumbbell hang power cleans (10lb, 8lb)
8 dumbbell box step-ups to comfortable height (10lb, 8lb)
9 anchored sit-ups
10 single unders or imaginary jump rope
11 Superman holds
12 kettlebell deadlifts (35lb, 22lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
1 box wall walk or partial wall walk
2 air squats
3 box handstand push-ups
4 hanging knee raises
5 step-back burpees
6 box jumps to comfortable height
7 dumbbell power cleans (35lb, 25lb)
8 dumbbell box step-ups to comfortable height (35lb, 25lb)
9 abmat sit-ups
10 single unders
11 Superman holds
12 kettlebell deadlifts (50lb, 35lb) or barbell deadlifts (115lb, 85lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout or the number of rounds you finished in your time cap. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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