“2015 12 Days Of Christmas WOD…

Posted: December 24, 2015 in Uncategorized

Today… December 24th, 2015… We Will Host Our Annual “12 Days Of Christmas WOD!!!”

1 Class Held @ 9:30AM!!!

Yes… It’s Going To Be Chaotic!!!

This WOD Isn’t About Who Gets The Fastest Time…

It’s Really About Just Having Fun & Suffering Along Side Your Fellow RCCF Family Members…

Yea… I Know… Who Works Out On Christmas Eve?!?!

We Do!!!

Everyone Should Be Able To Perform The Movements…

And As Always… Any Weights/Heights Can Be MODified To Each Individual Athlete…

One Request…

PLEASE… PLEASE… PLEASE…

Allow The Coaches To Explain How This WOD Is Going Down & What We Expect For The Movement Standards!!!

Once Everybody Is At The Box… We Will Ask You To Sit Down & To Please Keep Your Mouth Shut As We Explain The WOD…

Then… Coaches Will Ask… “Questions???” And Then That’s When You Can Ask US Your Questions…

Notice I Said US… Meaning The Coaches!!!

Not Your BFF Sitting Next To You… Because They Probably Have No Clue What’s Going On Either!!!

Once Everyone Is On The Same Page… “3…2…1…GO!!!

Be Patient… Don’t Get Frustrated…

I’m Already Preparing Myself For This…

Again… Just want to give you guys a Heads Up on this Week’s Schedule…

Thursday: (Christmas Eve…) 1 Session Held @ 9:30AM…

Friday: (Christmas…) CLOSED!!!

Saturday: MOBility: 7AM & 11AM … Open Olympic Lifting: 8AM… GRID WOD: 10AM…

ALRIGHT… HERE WE GO !!!

MODifications Will Be Provided As Needed…

Strength… Rest Day!!!

MetCon…

Starts With 20 Shuttle Runs…

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

7 KettleBell Swings (M-53lbs/F-35lbs…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

7 KettleBell Swings (M-53lbs/F-35lbs…)

8 Med Ball Cleans (M-20lbs/F-14lbs…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

7 KettleBell Swings (M-53lbs/F-35lbs…)

8 Med Ball Cleans (M-20lbs/F-14lbs…)

9 Med Ball Slams (M-20lbs/F-14lbs…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

7 KettleBell Swings (M-53lbs/F-35lbs…)

8 Med Ball Cleans (M-20lbs/F-14lbs…)

9 Med Ball Slams (M-20lbs/F-14lbs…)

10 Wall Ball Shots (M-20lbs To 10Ft./F-14lbs To 8Ft.)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

7 KettleBell Swings (M-53lbs/F-35lbs…)

8 Med Ball Cleans (M-20lbs/F-14lbs…)

9 Med Ball Slams (M-20lbs/F-14lbs…)

10 Wall Ball Shots (M-20lbs To 10Ft./F-14lbs To 8Ft.)

11 Double Unders (M&F… Or 11 Mt. Climbers…)

Then…

1 Prowler Push (M-100lbs/F-70lbs…)

2 Bar Touching Burpees

3 Chest To Bar Pull Ups

4 Toes To Bar (M&F… MOD: Toes To Beam…)

5 HandStand Push Ups (M&F: Head To Deck… Will allow up to 2 Ab Mats… Or Feet Or Knees On A Box…)

6 Box Jump Overs (M-24″/F-20″…)

7 KettleBell Swings (M-53lbs/F-35lbs…)

8 Med Ball Cleans (M-20lbs/F-14lbs…)

9 Med Ball Slams (M-20lbs/F-14lbs…)

10 Wall Ball Shots (M-20lbs To 10Ft./F-14lbs To 8Ft.)

11 Double Unders (M&F… Or 11 Mt. Climbers…)

12 GHD Sit Ups

Then…

15 Calorie Row

TIME!!!

3…2…1…GO!!!

Mando

12.23.2015 WOD & Scores…
Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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