DAILY WOD
 | Tue, Dec 24 2024 |  |
| 12 DAYS OF CHRISTMAS II | 241224 OPTIONAL STAMINA |
12 DAYS OF CHRISTMAS II
(Time, Rx2, Rx3)
For time:
1 wall walk
2 turkish get-ups (35/50 lb)
3 goblet squats (35/50 lb)
4 single arm KB thrusters (35/50 lb)
5 push-ups
6 KB sumo deadlift high pulls (35/50 lb)
7 sit-ups
8 KB swings (35/50 lb)
9 burpees
10 box jumps (20/24 in)
11 pull-ups
12 KB overhead walking lunges/leg (35/50 lb)
Rx2: (26/35 lb); (16/20 in)
Rx3: (10/15 lb); (12/16 in)
Intended Stimulus:
- MERRY CHRISTMAS!!!
-Aim for roughly 25-35 minutes.
-Each movement should be unbroken, so choose weights that allow that.
| 1st | 34:55 Rx | Emily S Wed, Dec 24, 2025 | | 2nd | 35:10 Rx | Olivia M Tue, Dec 24, 2024 | | 3rd | 30:17 Rx2 | Christine Wed, Dec 24, 2025 | | 1st | 24:48 Rx | Willy Wed, Dec 24, 2025 | | 2nd | 26:18 Rx | Jeremy Tue, Dec 24, 2024 | | 3rd | 34:10 Rx | Justin U Tue, Dec 24, 2024 |
| Jeremy | 26:18 Rx | | | Justin U | 34:10 Rx | Single arm thrusters 🤮 | | Olivia M | 35:10 Rx | 🎅🏼🎄🎁 | | Christine | 34:15? Rx2 | Clock said 4:15 🤷🏻♀️ 🎅😊 | | Katie E | ? | moved around for a while | | Lindsey C | 🧑🏼🎄 | Moved some weights around |
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241224 OPTIONAL STAMINA
(Distance)
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Bike, ski, or run.
NOTES:
-Hold close to a 2k race pace.
-Paces should be just beyond manageable, but you shouldn’t fall apart.
-Move faster than you want to and fight to hang on and recover during the 20 seconds of rest.
-Start the first round with your 2k race pace and adjust from there.
-Use each work interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
-Start each interval with a sprint start to get the average 500-meter pace to where you want it as fast as possible.
-Finish the fifth and ninth intervals with a faster pace.
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