PERFORMANCE 

Warm-Up.

Three sets of:
Ring row x 10 reps
Dip Support Hold (on rings or bars) x 30 seconds
Dumbbell Romanian Deadlift x 10 reps

Followed by…

Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 ft per arm
Kip Swing x 10 reps

Then…

A.

A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.

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Getty Goedken
Getty Goedken
December 26, 2022 7:19 am

Done 12/26
31:19

Felt good, in and out of daycare crud all this month. Been brutal on the lungs.

Eddie
Eddie
December 25, 2022 1:32 pm

54:14 Rx w strict pullups because ceiling too low to kip. DU, DB GTOH, BJ, STOH done outside at 17 degrees. Thought I was moving pretty well but hit wall at round 10 or so. Everything UB except strict pull-ups. Kids were all around me in the mix so had some small breaks in the action to keep them from getting hurt.

Merry Christmas!

Eddie
Eddie
December 25, 2022 2:10 pm
Reply to  Eddie

Whoops, also broke on the double unders.

Mike Eberts
Mike Eberts
December 24, 2022 4:29 pm

Been a long time. I missed this place!! 31:10 with running.

Mike Eberts
Mike Eberts
December 25, 2022 1:07 pm
Reply to  Mike Eberts

Ran 200m instead of 100m. Oops

Josh Willins
Josh Willins
December 24, 2022 8:55 am

Sorta RX:
(All barbell subbed with 2 52.5s)

30:35

Kaylem Cottrill
Kaylem Cottrill
December 24, 2022 8:00 am

Warm up ✅

A:
26:49 Rx

Bonus work: 8×2 Strict Press
95-115-135-155-175-185-200-215

Juan
Juan
December 24, 2022 5:34 am

35:59

That was really fun.
Merry xmas

Mike Slagle
Mike Slagle
December 23, 2022 11:51 am

No equipment Wod today

20 min amrap
5 pike pushups
10 hr pushups
15 air squats
20 walking lunges
1 min rest between rounds
7 rounds

Good push heading into Christmas. Merry Christmas friends!

Tambo
Tambo
December 23, 2022 11:30 am

First time poster: 32:30 Rx

Mike Slagle
Mike Slagle
December 23, 2022 11:50 am
Reply to  Tambo

Thanks for posting! Great work on todays Wod too!

Eddie
Eddie
December 25, 2022 6:21 pm
Reply to  Tambo

Welcome!

Franco
Franco
December 23, 2022 10:55 am

41:12 with 50# db cuz that’s all I had.

faiz_nakshbandi
faiz_nakshbandi
December 23, 2022 9:21 am

33 minutes RX 😬 tought one

Blake Martin
Blake Martin
December 23, 2022 5:49 am

20 DU. 24kg KB (all the gym had)

Rx otherwise.
43:45

Rafael
Rafael
December 23, 2022 5:09 am

Yesterdays
A. Back Squat x 6 – 100, 100, 100, 100, 104 – KG (80% PR)

B. “12 Days of Christmas” RX plus 1 RMU each 3 – Ring Dips
42:00 just survive.

Candy Olkey
Candy Olkey
December 23, 2022 2:16 am

Yesterdays
A. Back Squat x 6 – 115, 125, 135, 145, 155
***started out a bit light, but it is 4am

B. 3 Sets for max reps in 45s w/ 75s rest between
Ab – 10.5 / 11.3 / 10.5
WB – 24 / 25 / 26
Row – 12 / 12 / 12

Mike Slagle
Mike Slagle
December 23, 2022 11:52 am
Reply to  Candy Olkey

I wasn’t aware that time came twice in a day.

Good work and merry Christmas!

Al Fraser
Al Fraser
December 23, 2022 12:12 am

Gutted really enjoy this one but been struck down by the dreaded Corona for the last few days so it will have to wait till I’m feeling better again!!
Merry Christmas 🎄 to all of you team, enjoy the holidays!! 👊🏻

Candy Olkey
Candy Olkey
December 23, 2022 2:17 am
Reply to  Al Fraser

Oh…that stinks, I hope you feel better soon Al. Merry Christmas to you!!!

Rafael
Rafael
December 23, 2022 5:19 am
Reply to  Al Fraser

I hope you feel better soon. 

Mike Slagle
Mike Slagle
December 23, 2022 7:45 am
Reply to  Al Fraser

Get better soon Al! Merry Christmas!

Eddie
Eddie
December 23, 2022 9:33 am
Reply to  Al Fraser

You should do it anyway so I have a chance to beat you for a change. 🤣

Feel better and Merry Christmas!

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