“12 DAYS OF CHRISTMAS”

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees 
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. 

STRENGTH: 5,5,3,3,1 BENCH PRESS

WOD:

21-15-9 REPS

FRONT SQUATS 135/95#

KB SDLHP 80/70/53/35#

SIT UPS

CORE: 50 RUSSIAN TWISTS

STRENGTH: 5,5,3,3,1 DEADLIFT

WOD:

3 ROUNDS

50 AIR SQUATS

7 HSPU

10 DEADLIFT 205/135#

CORE: 25 HALF MOONS/25 HOLLOW ROCKS

STOMPINGROUND CLIENT DAVE DUDDER HELD A PLANK FOR 10:05 WHICH IS IMPRESSIVE TO SAY THE LEAST. WE ARE GOING TO TRAIN DAVE TO GO FOR THE WORLD RECORD OF 19:58. DUDDER YOU ARE A BADASS KEEP IT UP.

AMBER GRAUPNER OF CROSSFIT STOMPINGROUND IS COMPETITING AT CROSSFIT WEST SAC TODAY. AMBER IS RELATIVELY NEW TO THE GYM BUT HAS EXCELLED QUICKLY. WISH HER LUCK TODAY, IM SURE SHE IS GOING TO DO WELL.

STRENGTH: 10 MIN TO FIND MAX CLEAN

WOD:

21-15-9 REPS

SQUAT CLEAN 135/95#

BENCH PRESS 115/75#

CORE: 50 FLOOR WIPERS