Here she is, The Port’s 12 days of Christmas. There has never been a workout where I am asked about it 6 months before it is scheduled.
We are going to do it a little different today. We will do a quick whiteboard session and then warm-up. So come in ready to listen and establish some sort of awareness of where each station is, and how to move through the WOD.
Remember, just a 6/7/9am and Noon today.
Mobility
Quick mobility session
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of 3 to 5 reps of each movement.
Add weight as you go.
WOD
The Port’s 12 days of Christmas
1 clean and jerk (135/95#)(115/75#)
2 ring dips
3 box jumps (24/20″)
4 pull-ups
5 burpees
6 front squats
7 KBS (70/53#)(53/35#)
8 push-ups
9 wall balls (20/14#)
10 deadlifts
11 T2B
12 thrusters
*done like the song, sing a little bit and think about it…
Burn Version
1 DB hang clean and jerk
2 ring dips
3 box jumps (24/20″)
4 pull-ups/ring rows
5 burpees
6 DB squats
7 KBS (70/53#)(53/35#)
8 push-ups
9 wall balls (20/14#)
10 DB deadlifts
11 T2B
12 DB thrusters
Try to use the same pair of DB’s for the entire workout. It should be a little challenging as the song progresses.
