The Holiday Throwdown team
What is your favourite Christmas song?
Post a link to the video to share with your fellow Zoners. I thought that this Christmas song would be fitting for the workout today 😉
[yframe url=’http://www.youtube.com/watch?v=sEbUtpPQihM’]
Today’s Workout:
Buy In – Warmup BEFORE class. Review any exercises that you are unsure of as we have to get the workout started right away.
- Quick coach demo of unfamiliar movements and standards
WOD – “12 Days of Christmas”
- 1 Handstand Pushup (1 Ab mat / Head to ground)
- 2 Turkish Getups (20/35)
- 3 Toes to Bar
- 4 Man Makers (20/35)
- 5 Golden ring dips
- 6 Double Unders
- 7 Pullups
- 8 Air Squats
- 9 KB Swings (35/55)
- 10 Box Jumps (24/30)
- 11 1 Arm DB Snatch (20/35)
- 12 Mountain climbers
* The workout is executed like the song 12 days of Christmas.
* You will be completing 12 rounds, adding an exercise (day) each round.
* Coaches make sure that the class scales appropriately as this workout could take 60 minutes to complete if it is not scaled properly. A good rule of thumb is, if you cannot complete the exercise unbroken, scale the weight or movement.
* Scale all movements as needed
Cash Out – MWOD 33
Test: Shoulder position during the day.
MWod: 5 pushups penalty for every time you catch yourself in a crappy shoulder position.
Retest: Cultivate posture, greatness, and ready state. It’s not enough to say to yourself: “I’m going to lift something heavy now, I’d better get organized”. Greatness is all the time.
[yframe url=’http://www.youtube.com/watch?v=mcSEdJGzNJg&feature=player_embedded’]
ohhhh! sad i am going to miss this one. i remember doing it my first year at the zone. the man makers are evil!!!!!
I can’t believe I’m missing this one 🙁
What a killer, but it was fun. Thanks Adam and TeeJ for all the help, it's great to have so much support and encouragement when all you want to do is collapse and die.