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Tuesday, December 24, 2013

Dec 23 On-Ramp Bootcamp WOD "The 12 days of Christmas"

Warm up
200m Run (.13)
2 rounds:
10 Passthroughs 
10 Reverse Passthroughs 
10 Back extensions
10 Squats
10secs 3rd World Squat

Skill/Strength 
5 sets of 5 pull-ups 

Bootcamp WOD
This was such a fun WOD, we worked out to the tune of the 12 days of Christmas. It is 12 rounds, you add one more movement per round, just like the song goes. The end of the WOD the total # of reps are 12 Burpees, 22 back extensions, 30 sit-ups, 36 squats, 40 push-ups, 42 box jumps, 42 kettle bell swing, 40 jumping jacks, 36 dumbell presses, 30 Russian twists, 22 arm haulers, 12 wallballs.
*my personal time was 20:35

"12 Days of Xmas"
1 Burpee
2 Back extensions
3 sit ups abmatt
4 squats body weight
5 push ups flash
6 step ups/box jumps
7 kettle bell swings 26#
8 jumping jacks
9 dumbell presses 5#
10 Russian twist (10# plate 10 reps each side)
11 Arm haulers
12 Wallballs 10# ball

Post WOD stretch
Figure 4

Cash out
400m run
AFAHP