Daily WOD – Dec 18, 2021

If you’ve got some festive “workout gear”, be sure to bust it out!

Workout of the Day

“12 Days of Christmas – 2021 Remix”

  • Day 1 – Push jerk (115/73#)
  • Day 2 – Front squats (115/73#)
  • Day 3 – Hang power cleans (115/73#)
  • Day 4 – Deadlifts (115/73#)
  • Day 5 – Strict pull ups
  • Day 6 – Burpees
  • Day 7 – Wallballs (20/14# to 10/9′)
  • Day 8 – Medball sit ups (20/14#)
  • Day 9 – Medball cleans (20/14#)
  • Day 10 – Push ups
  • Day 11 – Toes to bar
  • Day 12 – Power snatches (115/73#)

Time Cap = 40 minutes.

WOD Notes:

  1. You do the workout like you sing the song. Round 1 you do Day 1 (push jerk). Round 2 is Day 2 + Day 1  (2 front squats + 1 push jerk). Round 3 is 3 hang power cleans + 2 front squats + 1 push jerk… etc.  It would be a great idea to show up with this workout written down so you don’t have to reference the whiteboard repeatedly!
  2. If you’d like to shorten the WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
  3. Wear your most festive holiday outfits and ugly sweaters!!!!
  4. If you haven’t made it to the final round (12 down to 1) by the 27 minute mark, consider skipping ahead to it.  That way you definitely get a shot at all the movements!

Community Notes:  Happy Birthday Julie G and Rob R!

Event Notes: We’re excited to offer a group climb at PRG in Oaks on Friday, Dec. 31! We have a group reservation from 1:00-3:00pm and we can take up to 12 people.  (Technically we can take 16… but the Warnek clan is taking 4 spots!) Cost is $25 and includes 2 hours of climbing, rental harness and shoes, and staff support (belaying). Kids are welcome too! Reserve your spot – and pay – in Wellness Living!

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This Post Has 2 Comments

  1. Ashlee Beyer

    I get two free guest passes per month and can belay if there are more people interested than spots available. Robbie has a harness that would fit most adults, just would need to pay for shoe rental. (I may have some old shoes to fit small females). Let me know!

    1. Nikki

      Thanks Ashlee!

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