12 Days of Christmas WOD

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Quad stretch
    • Active Spidermans
    • Active Samson
    • Air Squats
    • Push-up to Down Dog
  • Barbell Warmup (empty barbell)
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

WOD

  • 1 Sumo Deadlift High-Pull (75/55 lb)
  • 2 Thrusters (75/55 lb)
  • 3 Push Presses (75/55 lb)
  • 4 Power Cleans (75/55 lb)
  • 5 Power Snatches (75/55 lb)
  • 6 Kettlebell Swings (53/35 lb)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.