12 days of Christmas WOD

12 days of Christmas WOD

By on Dec 13, 2014 in Exercise | 0 comments

Binging is usual during holiday season, and so is our inspiration to create workout routines at this time of year. We’re 12 days away from Christmas. Yes, 12! That means it’s time for the famous “12 days of Christmas WOD”.

To perform this WOD, you have to follow the pattern of this well-know Christmas Carrol and substitute the gifts for the exercises:

On the 1st day of Christmas, my coaches gave to me, one Deadlift;

On the 2nd day of Christmas my coaches gave to me, 2 Push press and 1 Deadlift;

On the 3rd day of Christmas, my coaches gave to me, 3 Thrusters, 2 Push press, and 1 Deadlift;

(…)

12-days-of-christmas

So, you should add the next exercise at the end of every round, until you get to day 12. Then, the most adventurous can perform the WOD backwards.

Some examples of “12 Days of Christmas WOD”:

 

  • Example no. 1:

1 C&J
2 Muscle Ups
3 Box Jumps
4 Deadlift
5 Burpees
6 Pistols
7 Hand Release Pushups
8 Toes 2 Bar
9 Wall Ball Shots
10 Chest 2 Bar pullups
11 D-Ball Slams
12 Front Squats

 

  • Example no. 2:

1 Deadlift
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead
7 Box Jumps
8 Lunges
9 Sit ups
10 Ring Rows
11 KB Swings
12 Front Squats

12-days-of-christmas

If we choose example no. 1, the WOD will be like this:

1 C&J; 

2 Muscle Ups + 1 C&J; 

3 Deadlift + 2 Muscle Ups + 1 C&J;

(…)

12 Front Squats + 11 D-Ball Slams + 10 Chest 2 Bar pullups + 9 Wall Ball Shots + 8 Toes 2 Bar + 7 Hand Release Pushups + 6 Pistols + 5 Burpees + 4 Deadlift + 3 Box Jumps + 2 Muscle Ups + 1 C&J

Exercises are negotiable. You can draw up your own “12 Days of Christmas WOD” or accept the Crossgen’s challenge: to perform a different WOD everyday for the next 12 days!

Has anyone tried this workout routine before? Which version did you use?

12-days-of-christmas

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