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 12 Days of WheelWOD 2018

1 Rope Climb

2 D-Ball G2S, 1 RC

3 Burpee BJO/ Floor 2 Box, 2 D-Ball, 1 RC

4 Wall Balls, 3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

7 Db Snatches, 6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

8 Air squat Ring Dip ,7 Db Snatches, 6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

9 DB Push Press,8 Air squat Ring Dip ,7 Db Snatches, 6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

10 Cal Row/Ski 9 DB Push Press,8 Air squat Ring Dip ,7 Db Snatches, 6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

11 Push Ups,10 Cal Row/Ski 9 DB Push Press,8 Air squat Ring Dip ,7 Db Snatches, 6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC

12 Cleans ,11 Push Ups,10 Cal Row/Ski 9 DB Push Press,8 Air squat Ring Dip ,7 Db Snatches, 6 KB Swings, 5 Pull Ups, 4 Wall Balls,3 BBJO/Floor 2 box, 2 D-ball g2sh, 1RC


Performed like the Song

1, 

2,1

3,2,1… until 12

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Standing:

1 Rope Climb 15/10ft 

2 D-Ball G2sh 100/60 

3 Burpees box jump overs 24/20

4 Wallballs 20/14

5 Pull-Ups

6 KB swings 24/16

7/7 Alt Db Snatch 50/35

8 Goblet squat 24/16kg

9 DB Push Press 50/35

10 Calories of Choice Ski/Bike/Row

11 Push-Ups (1 arm banded) 

12 Cleans 155/105

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Seated:

1 Rope Climb 10/7ft 

2 D-Ball G2sh 80/40 

3 Floor 2 Box 16/8

4 Wallballs 14/10

5 Pull-Ups

6 KB swings 16/12

7/7 Alt Db Snatch 35/20

8 Ring Dip

9 DB Push Press 35/20

10 Calories of Choice Ski/Row

11 Push-Ups 

12 Cleans 95/45

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Have a great Holiday! Scale accordingly

Stouty

Beginner Version- reps 1-6 are done standing from floor

1 floor to plate ( any way possible)

2 med ball over shoulder

3 sit ups

4 box dips

5 meter crawl/lunge

6 burpees

7  dead lifts

8 cleans

9 presses

10 cal row

11 slam balls

12 pull up / ring row

All the best

Stouty & Steph!

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