On The Twelfth Day Of CrossFit My Coaches Gave To Me..!


On The Twelfth Day Of CrossFit My Coaches Gave To Me..!

“The 2019 12 Days WOD”

As with last year, we are taking one element from each WOD from the past 11 days and building another epic version of our own of the 12 days WOD for 2019!
1 – Run (100m)
2 – Muscle Ups
3 – Sandbag to shoulder 60/40
4 – Handstand Push Up
5 – Overhead Squat 40/30kg
6 – Thruster 40/30kg
7 – Burpees
8 – DB Bench Press 22/16kg
9 – Pull Ups
10 – Power Clean 40/30kg
11 – Wall Ball Step Ups! (Per leg)
12 – “Coaches Special”

– So this will work like the song. Do 1 run, then 2 Muscle Ups and 1 run, then 3 Snatches and 2 Muscle Ups and 1 run etc 🙂 Let’s finish in style gang! Woop Woop!

– For the Coaches Special each Coach has chosen a movement that you must complete. Each movement is 3 reps that will account for the 12 total.
Head Coach Milo – Strict Muscle Ups
Coach Misty – Alternating DB Snatch 32/24kg (3 per arm)
Coach James – Squat Clean 1/0.7 BW
Coach Dan – L-Sit Rope Climb

You’re welcome 🙂
The Coaching team! xx