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
.
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
.
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
.
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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