4th Time Performing This WOD @ The Station!!!
But… I Changed It Up… ALOT!!!
Good Luck…
In A Perfect World… This Is How Today’s WOD Should Go Down…
It Is Literally Like The Song…
“On The 1st Day Of Christmas My Coaches Gave To Me… 1 “X” …
On The 2nd Day Of Christmas My Coaches Gave To Me… 2 “X”… And 1 “X”…
On The 3rd Day Of Christmas My Coaches Gave To Me… 3 “X”… 2 “X”… And 1 “X”…
On The 4th Day Of Christmas My Coaches Gave To Me… 4 “X”… 3 “X”… 2 “X”… And 1 “X”…
On The 5th Day Of Christmas My Coaches Gave To Me… 5 Wall Ball Shots!!! 4 “X”… 3 “X”… 2 “X”… And 1 “X?…
On The 6th Day Of Christmas My Coaches Gave To Me… 6 “X”… 5 Wall Ball Shots!!!4 “X”… 3 “X”… 2 “X”… And 1 “X”…
We’re Half Way… Do I Need To Go On?!?!
So Your Last Round Will Be:
12 “X”… 11 “X”… 10 “X”… 9 “X”… 8 “X”… 7 “X”… 6 “X”… 5 Wall Ball Shots!!! 4 “X”… 3 “X”… 2 “X”… And 1 “X”… TIME!!!
1st… For All The BarBell Movements… SAME WEIGHT!!! 135/95… 115/85… 105/75… 95/65… 75/55… 55/35…
I’m Just Gonna Go Down The List…
1: Burpees…
2: DeadLifts…
3: Muscle Ups…
Rings… Bar… Jumping Bar… Ring Dips… Coaches Choice…
4: Power Cleans
5: Wall Ball Shots
20lbs/14lbs To Our New Targets…
6: Front Squats
7: Box Jumps
24″/20″
8: Push Presses
9: American KettleBell Swings
53lbs/35lbs
10: CLEANS
11: Bike For Calories
12: Thrusters
IT’S GOING TO GET CRAZY WITH PEOPLE RUNNING AROUND FROM STATION TO STATION… BE AWARE OF YOUR SURROUNDINGS!!!
So What’s The WOD?!?!
You Might Want To Write Or Print This Out…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
“2021 RainCross 12 Days of Christmas…”
On The 1st Day of Christmas Coach Mando Gave To Me..
1 Burpee…
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On The 2nd Day of Christmas Coach Mando Gave To Me…
2 DeadLifts
1 Burpee…
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On The 3rd Day of Christmas Coach Mando Gave To Me…
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 4th Day of Christmas Coach Mando Gave To Me…
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 5th Day of Christmas Coach Mando Gave To Me…
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 6th Day of Christmas Coach Mando Gave To Me…
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 7th Day of Christmas Coach Mando Gave To Me…
7 Box Jumps
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 8th Day of Christmas Coach Mando Gave To Me…
8 Push Presses
7 Box Jumps
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 9th Day of Christmas Coach Mando Gave To Me…
9 American KettleBell Swings
8 Push Presses
7 Box Jumps
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 10th Day of Christmas Coach Mando Gave To Me…
10 Cleans
9 American KettleBell Swings
8 Push Presses
7 Box Jumps
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 11th Day of Christmas Coach Mando Gave To Me…
11 Calorie Bike
10 Cleans
9 American KettleBell Swings
8 Push Presses
7 Box Jumps
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee…
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On The 12th Day of Christmas Coach Mando Gave To Me…
12 Thrusters
11 Calorie Bike
10 Cleans
9 American KettleBell Swings
8 Push Presses
7 Box Jumps
6 Front Squats
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 Power Cleans
3 Muscle Ups
2 DeadLifts
1 Burpee… TIME!!!
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3…2..1…GO!!!
Mando
Pretty Much How I’m Thinking This Is Gonna Go Down… A Cluster Fuck… But Oh Well… It’s Christmas… Have Fun!!!
12.23.2021 WOD & Scores…
RainCrossStrengthandConditioning 