WOD: Friday 20/12/2013
IMPORTANT: 5.30pm Class - Extended class for Christmas Dress Up WOD - Best dressed wins one month Free unlimited membership. Be there and be AWESOME!!
12 DAYS OF CHRISTMAS
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
For time:
1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)
Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips.
Thanks to Outlaw for the WOD - weights have been adjusted.
Post times to comments.
12 DAYS OF CHRISTMAS
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
For time:
1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)
Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips.
Thanks to Outlaw for the WOD - weights have been adjusted.
Post times to comments.
This is what happened LAST time we did a dress up WOD!