“ICA’s 12 Days of Christmas”
- Day 1 = 1 run (200m)
- Day 2 = 2 deadlifts (225/155#)
- Day 3 = 3 box jumps (30/24″)
- Day 4 = 4 push ups (clapping for guys)
- Day 5 = 5 second L-sit hold
- Day 6 = 6 wall ball (20/14″ to 10′)
- Day 7 = 7 kettlebell swings (53/35#)
- Day 8 = 8 kettlebell SDHP (53/35#)
- Day 9 = 9 burpees
- Day 10 = 10 walking lunge (5R/5L)
- Day 11 = 11 knees to elbow
- Day 12 = 12 keg to overhead (105/75#)
WOD Notes: You do the workout like you sing the song. Round 1 you do Day 1 (run 200m). Round 2 is Day 2 (2 deadlifts) + Day 1 (run 200m). Round 3 is Day 3 + Day 2 + Day 1…. Round 12 is Day 12 all the way down to Day 1. Compare to 131221.
Class Notes: All 6 heats are currently full! It is not our intention to lock anyone out of this WOD, so if you didn’t make it into a heat and want to attend, please email, text, or call. We’ll find you a heat!!
Warm Up: There will be no coach-led warm up tomorrow. Athletes are responsible for showing up 20-30 minutes before your scheduled heat to get warmed up, decide on scales, and practice the movements. We’ll be opening the gym around 6:45/7:00am.
Scaling Options: This is a long WOD, so don’t be afraid to scale! One option is to only do the even numbered rounds. Meaning, only ever start on an even number, but once you start the round you do all the movements above it. If you are a newer athlete please ensure you ask questions of the coaches and more experienced athletes! We are all here to help!
This Post Has 18 Comments
In case we missed anyone, We are having an 12 days of Christmas-Ugly Christmas Sweater party Saturday night, starting around 5. BYOB.
404 Nottingham Lane Collegeville
I will make to sure to have Upper Providence do extra patrols in the area . Lol.
Fyi…ugly sweaters are sold out everywhere! Kmart, wal-mart, kohls, boscovs, dollar store…I remove myself from the competition as I will be wearing something pretty!
I’m with you, Angie! I’m gonna get dressy!!!!
…and for the common-core trained, total number of reps / rd:
1 and 12 = 12
2 and 11 = 22
3 and 10 = 30
4 and 9 = 36
5 and 8 = 40
6 and 7 = 42
(182 total)
who doesn’t LOVE WBs?
2 rds of each rep scheme, double the fun!
Everybody have fun doing the 12 days of Christmas!! Sorry I will have to miss it.
Jimbo, you missed a fun one.
Oh I know it! Love this WOD!!!
Results:
Bryan B. 50:05
Mar 50:05
Kelly D. 45:50 S
Peggy 45:55 S
Paul 46:06 S
Jen N. 37:15 S
Moira 43:35 S
Peter 43:22 S
Tanya 44:14 G2S
Allen 35:30 S
Allison 34:48
Julie R. 44:31
Laurie 48:05 S
Brian 48:44 Rx
Chloe 42:44 S
Jess V. 44:30 S
Matt C. 45:20 Rx
Jenn 45:23 Rx
Kelly K. 44:43 (75stone)
MB 44:44 S
Vollmer 45:49 Rx
Pugh 40;25 (75 keg)
Adam 46:45 S
Eric 42:44 S
Angie 46:55 S
Rick 44:20 (75keg)
Caba 50:03 S
Bridget 54:34 S
Amy 42:45 S
Joe S. 34:14 S
Katie N. 33:53 (75 stone)
John 39:00 Rx
Rey 42:53 Rx
Erin 42:54 S
Jen T. 47:51 S
Daria 48:56 S
Jess S. 49:50 S
Dave 37:20 Rx
Dan E. 36:48 Rx
Alex 49:12 S
Tina 46:09 S
Chuck 47:42 S
Tom S. 48:01 S
Ron 55:23 S
Fili 55:22 S
Katie C. 27:51
Mel 46;50
Nick V. 52:02 S
Patrick 39:56 S
Anthony 10 rds
Whit 41:23 skip rd 11
Julie M. 43:09 S
James N 46:18 S
Kyle 47:23 (185)
Nadine 39:11 S
My time was 46.23 R
Interesting…Rick and Kelly did the same weight for Day 12. Does that mean Rick is as strong as a 17 yr old girl?
No, perhaps once she beats my time we can consider her as strong as me. Until then it’s cute that she wants to be a 40 year old guy. I think. . .
that’d be ‘bo jumps’! btw, Ron&Tina: Jess and I has had an eceptional time last night – thanks for having us!
So glad you guys could make it. Fun times!
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