A.
Four sets of:
15/12 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)
9 Burpee Dumbbell Deadlifts (50/35 lbs)
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion including the 30 seconds of rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)*
*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
. . . and so on.
Perform for time, or just for fun.
Week behind and done Wednesday
N.b sets
1.59/2.06/2.28/2.31
Then first invictus wl session
Completed on Dec. 27 2019
A. Class WOD: 16:37
30-20-10:
Row Calories
Dumbbell Box Step-ups 50#
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wall balls 20#
B. 89:47 (155# thrusters = body weight; I’ve been wanting to Rx heavy thrusters)
Scaled: KB 70#, DBs 50#
Had 30 Minutes yesterday, so I got a fast one in:
12min Amrap
24 DUs
12 Devil Presses 50#
19 Air Squats
and DB Shoulder Complexes for assistance.
Merry Christmas to everyone ???
Thanks for the wod Coach Tino, happy Christmas for all!!?
A. Done
B. 72 mins ?? has fun though Hahahha
Wish everyone a happy Christmas!!
Christmas Day here today so will hit this tomorrow, 26 Dec.
Merry Christmas ?
Merry Christmas Wilson! Hope you have an awesome day!!
68:37 Rx; did 300m run. HSPU ate up time but I did them Rx; really happy about that.
?? nice world on those HSPU!
A) I didn’t time this. But all of this nasal breathing is paying off. can we keep it?!
B) 51:38 Row and Rx except for subbed bar Mu. Probably could have pushed more in some places. I’m always impressed at how long the 12th day takes ? BUT- these will forever be my FAVORITE. Just put my head down and work. And, kept the TTB into CTB unbroken tonight so thatvwas a fun trick!
MERRY CHRISTMAS to you and the fam!!! I hope it’s amazing and relaxing! ? thank you SO much for everything!
The grind is the best. My favourite too!
Merry Christmas Jessica!! Thanks for being an awesome part of the community!
Thanks Tino!! ?
I agree! I love the challenge of this nasal breathing!!
A. 10:52 Rx
B. Skipped because the latissimus muscle still bothers
Merry Christmas Tino ???
Merry Christmas Andrei!!
That was horrible, I couldn’t get past round ten, my body wouldn’t move anymore, brutal
Definitely a tough one. Make sure you scale accordingly and get the most out of your training. We don’t want to kill you.
?!
A. Done.
B. I guess it was somewhere between 65-70 min. Didn’t start the clock. ??♂️
Merry Christmas!
? ? ? ?
A: Done that was a good one!
B: always enjoy these workouts. Did it at a decent pace enough to get a good sweat and an elevated heart rate!!
Enjoy the holidays everybody
Happy Holidays!! ?
Hello!!
A) RX ~ 14min
B) 68:27 with row. Did for fun and scaled as follows:
75lb Barbell / Banded RMU (low rings with light band) / 24kg Kb (American KBS) / Abmat for SHSPU and 25lb DB for Man – Makers. So much fun ?❤️!
Merry Christmas ???!! Wishing an amazing day to everyone!!
Have an awesome day Sabrina!!
B. I did my own rendition of the WOD— kept 5-12 the same but 1-4 modified (power clean instead of snatch, bar muscle-up, etc.).
Merry Christmas everybody!
Merry Christmas Caitlin!
A) Done didn’t record times but around 3 mins per round
B) did a similar version of this with the class, 50:01. Ouch.
Merry Christmas Tino thanks for the great programming!!
Merry Christmas Patrick!
A. 2:26 2:28 2:38 2:30 12kg 22,5/22,5kg (heavy ball was moving well)
B. E2MOM x 5 zombie front sqts
5x60kg
5x70kg
5X75kg
5X80kg
5X85kg
C. Clean n jerk
1-2 3x70kg 3x75kg
3-4 2×80 2x85kg
5-6 1x90kg 1x95kg
D. Then did
8’ EMOM
2 BMU + 4 DHSPU + 8 KB SWINGS
(Dropped in the local box and just did what I could)
A. Done
B. 53:08 RX with row
Will try to check will while on honey moon but if not see you January 8!
Have an awesome time!!
Merry Christmas and a happy New Year!
Thank you Tino! Merry Christmas!
A. Done
B. 60:31 (run) RX
A. 3 rounds for sake of time
B. 57:49 run, bar mu
A. Done 11:01 Rx+ with 2x25kgs DBs
B. Not for time, but it took me aprox. 60-63 mins, scaled barbell to 60kgs, rest of the movements Rx.
Wish you a merry xmas guys ! ?
Merry Christmas Andrej!
A. Done
1- 2:33
2- 2:29
3- 2:29
4- 2:22
B. 62:25
Did this for «fun». Run @ 200 meter on skill mill. Modifications:
– Scaled the barbell to 35 kg
– 1 muscle up instead of 4 muscle ups
– 24 kg KB
– 1 abmat for the shspu
Wishing you all a Merry Christmas! ?
Merry Christmas Catherine!! Hope you have an awesome day!!