26 Dez 27.12.2020

ONLINE LIVE HOME WOD

“12 Days of Christmas”
For Time
1 Single Arm Dumbbell Devil Press
2 Alternating Dumbbell Snatches
3 Walkouts
4 Burpees
5 V-Ups
6 Jump Squats
7 Hand Release Push-ups
8 Goblet Dumbbell Reverse Lunges
9 Dumbbell Swings
10 Sit-ups
11 Dumbbell Goblet Thruster
12 Jumping Lunges

1, 2-1, 3-2-1, 4-3-2-1,…

OPEN: (25/20)
PERFORMANCE: (22,5/15)
FITNESS: (15/10)

No Dumbbell Option
“12 Days of Christmas”
For Time
1 Burpee + Kettlebell/ Odd-Object Ground to Overhead
2 Kettlebell Hang Snatches/ Odd-Object Ground to Overhead
3 Walkouts
4 Burpees
5 V-Ups
6 Jump Squats
7 Hand Release Push-ups
8 Goblet Kettlebell/ Odd-Object Reverse Lunges
9 Kettlebell/ Odd-Object Swings
10 Sit-ups
11 Kettlebell/ Odd-Object Goblet Thruster
12 Jumping Lunges

1, 2-1, 3-2-1, 4-3-2-1,…

OPEN: (24/20)
PERFORMANCE: (20/16)
FITNESS: (16/12)

TIMECAP: 30 MINUTES

CAGE WOD

“12 Days of Christmas”
For Time
1 Single Arm Dumbbell Devil Press
2 Alternating Dumbbell Snatches
3 Walkouts
4 Burpees
5 Plank Ups
6 Jump Squats
7 Hand Release Push-ups
8 Goblet Dumbbell Reverse Lunges
9 Dumbbell Swings
10 Alternating Shoulder Taps
11 Dumbbell Goblet Thruster
12 Jumping Lunges

1, 2-1, 3-2-1, 4-3-2-1,…

OPEN: (25/20)
PERFORMANCE: (22,5/15)
FITNESS: (15/10)

No Dumbbell Option
“12 Days of Christmas”
For Time
1 Burpee + Kettlebell Ground to Overhead
2 Kettlebell Hang Snatches
3 Walkouts
4 Burpees
5 Plank Ups
6 Jump Squats
7 Hand Release Push-ups
8 Goblet Kettlebell Reverse Lunges
9 Kettlebell Swings
10 Alternating Shoulder Taps
11 Kettlebell Goblet Thruster
12 Jumping Lunges

1, 2-1, 3-2-1, 4-3-2-1,…

OPEN: (24/20)
PERFORMANCE: (20/16)
FITNESS: (16/12)

TIMECAP: 30 MINUTES