Saturday 161224

12 Days of Christmas
1 Rope climb
2 Thrusters, 135#(95#)
3 Power clean, 135#(95#)
4 HSPU/ push-ups
5 Toes to bar
6 Wallballs
7 Deadlifts, 135#(95#)
8 Lunge steps
9 KB swing
10 Burpees
11 Calorie row
12 Muscle-ups/ Chest to bar pull-ups/ pull-ups

*This workout is completed in the same fashion as the song is sung.

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Eat, Lift and Be Merry.

Eat, Lift and Be Merry.

 

Merry, merry folks. Today we will continue in our fine tradition of doing the 12 Days of Christmas WOD. For those of you new to Verve or new to this workout, here’s how it goes down. . .

We will perform the workout in the manner in which the song is sung:

1 Rope climb
2 Thrusters + 1 rope climb
3 Power cleans + 2 thrusters + 1 rope climb. . . 

So the last round of the workout starts with 12 muscle-ups + 11 calorie row + 10 burpees. . . + 1 rope climb. . . boom, done, time. 

This is a longer workout, hence why classes are 1 1/2 hours long today, we want to make sure everyone has time to cover the movements, get their weights and finish the WOD.

Have a wonderful Saturday!!

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