Crossfit Tartu

12 Days of X-mas WOD

• FOR TIME
• 1 Clean and Jerk 40/25 kg from GRACE (1. Day)
• 2 Handstand Push Ups from 17.4 (2. Day)
• 3 Toes to Bar from ADRIAN (3.Day)
• 4 Bar Facing Burpees from 18.2 (4.Day)
• 5 Snatches 40/25 kg from ISABEL (5. Day)
• 6 KB Swings 16/12 kg from Deck of Cards (6.Day)
• 7 Pull Ups from JACKIE (7. Day)
• 8 DB Snatches from 17.1 (8. Day)
• 9 Wallballs from  KAREN (9. Day)
• 10 Push ups from THE CHIEF (10. Day)
• 11 Sit Ups from ANNIE (11. Day)
• 12 reps from one of  your favorite Exercise from last 12 Days

….. and you are DONE!!!!

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOD

• Annie
• 50-40-30-20-10
• Double Unders
• Sit Ups

WOD

• The Chief
• Five 3-minute AMRAPs in 19 minutes
• AMRAP in 3 minutes
• 3 Power Cleans (60/40 kg)
• 6 Push-Ups
• 9 Air Squats
• Then Rest 1 minute
• Repeat 5 times
  Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Karen

• 150 Wallballs

WOD 17.1

• 10 dumbbell snatches
• 15 burpee box jump-overs
• 20 dumbbell snatches
• 15 burpee box jump-overs
• 30 dumbbell snatches
• 15 burpee box jump-overs
• 40 dumbbell snatches
• 15 burpee box jump-overs
• 50 dumbbell snatches
• 15 burpee box jump-overs

Men use 22,5 kg dumbbell and L- box

Women use 15 kg. dumbbell and M box