the 12 gifts of christmas past

12 exercises doing the same amount of reps as the number of the exercise. These are the exercises.

12 squats

11 sit-ups ab-mat

10 wall ball shots 20 lb 10 ft target

9 american kb swings 1.5 pood

8 hand release burpee

7 box jump 24"

6 deadlift 95 lb

5 hang power clean 95 lb

4 thruster 95 lb

3 racked lunged 95 lb (barbell on back 1 lunge each leg is 1 rep)

2 front squat 95 lb

1 mile run

wod goes as follows

12 squats, 12 squats 11 sit-ups, 12 squats 11 sit-ups 10 wall ball, 12 squats 11 sit ups 10 wall ball 9 american swings, etc until you have made it through all twelve exercises last round being 12 squats 11 sit-ups 10 wall ball 9 american swings 8 hand release burpee 7 box jump 6 deadlift 5 hang power clean 4 thruster 3 racked lunge 2 front squat 1 mile run for time.

Another Call Out

Using same format as the previous call out wod, complete the following exercises and then do 95 lb power snatch reps for points while opponent rows 500 m:
5 x burpee pull-ups
7 x KB swings, 1.5 pood
9 x GHD sit-ups
7 x KB swings
5 x burpee pull-ups

cardio day

3 rounds for time:

800 m run

1000 m row

Team Filthy with a side of burpees

As a 2-man team complete 50 reps of the following for time. ALSO, each person must execute five burpees every minute on the minute:

pull-ups

box jump, 30"

KB swings, 2 pood

SDLHP, 95 lbs

HR push-ups

sit-ups

front squat, 95 lbs

slam balls, 30 lbs

double-unders

back squats, 95 lbs

12 Days of Christmas

wod follows format of the poem with the following exercises for each day:

1 - CF man-makers, DB (3 push-up modification)

2 - handstand (HS) push-ups

3 - Turkish get-ups

4 - slamball, 30 lb

5 - DB arm combo

6 - burpees

7 - hand-release (HR) push-ups

8 - barbell squat jumpers

9 - ring rows

10 - ring dips

11 - lunge jumpers, heavy

12 - L-sit pull-ups

The Call Out

Do ONLY with a partner of VERY similar fitness level.

For 30 minutes, one person rows 500 m while the other person does 5 x pull-ups, 7 x KB swings (1.5 pood), 9 x air squats, 21 x sit-ups, 5 x pull-ups, 7 x KB swings, & 9 x air squats. Then, that person does as many power snatch (95 lbs) for reps as they can until the other person completes the 500 m row. The only reps that count against each other are the snatches. Each player needs to yell out their reps as they go. Once the person is done with the 500 m row they call out "done" and only the complete snatches to that point are counted. Immediately, players switch positions and continue for 30 minutes. The player with the most snatch reps at the end is call out winner.

Battle

for time:

run 1 mile

50 deadlifts 135 lb

75 push press 95 lb

100 back squats 95 lb

run 1 mile

jacob's ladder

for time, 1-2-3-4-5-6-7-8-9-10 rep rounds of:

95 lb thruster

renegade row 40 lb db (each arm counts as 1 rep)

100m row X round number you are on.

for example round 1 consists of 1 thruster, 1 renegade row, 100 m row, round 2 consists of 2 thruster, 2 renegade row, 200 m row and so until you get to round 10 of 10 thrusters, 10 renegade row, 1000 m row.

12/13/11

For time:
100 burpee pull-ups
*having a bar at least a foot above reach is ideal

**post time and bar distance above reach

12/12/11

4 rounds for time of:
21 x one-arm KB/DB snatch, each arm (total of 42)
15 x box jumps
9 x ab rollers
400 m run

*post time, KB/DB weight, and box jump height to comments. For ab rollers, goal is to extend arms fully out and touch nose to ground but nothing else.

12-09-11

5 rounds for time:

5 chest to bar pull-ups

10 db push press 60 lb

15 leg levers

20 overhead walking lunges 45 lb plate

800 m run

12-08-11

as many round as possible in 20 minutes:

250 m row

25 push-ups

"Fear"

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

front squat 95 lb

deadlift 135 lb

box jumps 24'

burpees

sit-ups

12-03-11

3 rounds for time:

50 air squat

20 sumo deadlift high pull 2 pood kb

50 double under

20 power snatch 75 lb

500 m row