This is going to be awesome!
"Twelve Days of Christmas"
Start with the first day of Christmas and work up to 12th day adding the appropriate exercise per round. Make sense? Round 1 is Air Squat. Round 2 is 2 situps and 1 Air Squat. Round 3 is 3 box jumps, 2 situps and 1 Air squat.
So get a pen and paper. . . here is our version of the "Twelve Days of Christmas"
1-Air Squat
2-Situps
3-Box Jumps
4-CF Pushups
5- Second handstand
6-Kettlebell Swings
7-Double Unders
8-KB clean and press
9-Supermans
10-Pullups
11-Knees to Elbows
12-Turkish Get Ups
Merry Christmas! I will think of you the whole time!
G! I already did a WOD for Christmas Eve--looks like I'm WODing on Christmas Day! Woohoo! (I was going to at least run, but now I've got something special to "look forward to."
ReplyDeleteSaturday, 24 Dec 11
1 rep max deadlift: 115 lbs
3 RFT (10:40)
30 Air squats
20 CF pushups: Full
10 Pullups: 7 assisted
I decided to go for intensity here, that's why I bumped up to 7 instead of 6 on the assisted pullups.
Not a bad workout. I woke up late today so no cardio after.
35:37
ReplyDeleteWow. The last round took 13 minutes. . . I did 12 TGUs per side (I think I might have done 14 as I was losing count). I did 8 KB C&J per side each round. The K2E and Pullups back to back was a killer on grip strength. I used a 53# for KBS, 35# for C&J, and 18# for TGU. I am thinking I should have flipped handstand to 1 and maybe C&J or TGU toward the beginning and slid the other stuff back. The 6 and 7 are the max reps in this WOD. Probably should have had CFPU at the 6. I liked DUs where they were. Air Squats and Situps should have been somewhere else. Too easy there Jumps were good at three as you get 30 total. I liked it. The count goes: 12 Air Squats, 22 Situps, 30 Box Jumps, 36 CFPU, 5 Hand Stands (I ended each with a HSPU), 42 KBS, 42 DUs, 40 KB C&J per side, 36 supermans, 30 pullups, 22 K2E, and 12 TGU per side. Nice count of work isn't it? It sure didn't feel like that much work despite the 35 minutes time really flew. I had fun. Those TGUs were a monster, weren't they?
Merry Christmas. Those darn kids were fishing in the trash cans and found the rocking horse I threw away and I think they saw some of the Santa paper out there too. . . darn kids. Deny, deny, deny.
First, YOU THREW AWAY THE ROCKING HORSE? Yeah, I know his neck was broken but he is cute. What do you have against the rocking horse? You've had it in for him for months now. Did they rescue him? I hope so. You're a meanie.
ReplyDeleteSunday, 25 Dec 11 (Total time: 50:29-ish)
I won't recount all the exercises, I'll just make notes for some:
-5 second Handstand: Failed on the last two, just couldn't get up or stay up. (Sounds like erectile dysfunction. . . .)
-6 KB swings: I forgot Big Blue at the office, so I used a 20 lbs DB.
-7 DU: The last round was rough. I was so tired and had a hell of time getting through.
-8 KB Clean and press: I used a 45 lbs bar instead. I think I did CNP. Who knows? This was the slowest part of the whole WOD for sure.
-10 Pullups: I used the assisted and stuck with 7; 6 would have kicked my ass.
-12 TGU: Cheesed out here and did 6 per side with 15 lbs DB; that was enough!
Great workout, though. Check out CF Leatherneck's 12 Days of Christmas when you get a chance. One time straight through would have killed me. Those guys are probably right up there with IMCF.
Thanks for this Christmas gift, G.
Oh, and I ran at night, too. I wanted to run outside because it was gorgeous, but I couldn't get anyone to go with me.
Treadmill: 5 min warmup; 25 min run, random, level 10, 5.0-6.4 mph, ~2.5 miles; 5 min cooldown.
Stupid guilt on Christmas. . . I just picked the rocking horse out of the trash and plopped it in front of them as they are watching the Grinch. Thankfully only wrapping paper type trash was on top. There might have been some stinkies in the can, but it will be okay. There was a dryer sheet in there too!
ReplyDelete