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’]
