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: Pump Run…
2: Box Jumps…
30″/24″
3: Muscle Ups…
Rings… Bar… Jumping Bar… Ring Dips… Coaches Choice…
4: MedBall Sit Ups
5: Wall Ball Shots
20lbs/14lbs To Our New Targets…
6: American KettleBell Swings
70lbs/53lbs…
7: DeadLifts
8: Hang Power Cleans
9: Front Squats
10: Push Presses
11: Thrusters
12 :Calorie Bike
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…
“2022 RainCross 12 Days of Christmas…”
On The 1st Day of Christmas Coach Mando Gave To Me..
100 Meter Run…
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On The 2nd Day of Christmas Coach Mando Gave To Me…
2 Box Jumps
100 Meter Run
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On The 3rd Day of Christmas Coach Mando Gave To Me…
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 4th Day of Christmas Coach Mando Gave To Me…
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 5th Day of Christmas Coach Mando Gave To Me…
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 6th Day of Christmas Coach Mando Gave To Me…
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 7th Day of Christmas Coach Mando Gave To Me…
7 DeadLifts
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 8th Day of Christmas Coach Mando Gave To Me…
8 Hang Power Cleans
7 DeadLifts
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 9th Day of Christmas Coach Mando Gave To Me…
9 Front Squats
8 Hang Power Cleans
7 DeadLifts
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 10th Day of Christmas Coach Mando Gave To Me…
10 Push Presses
9 Front Squats
8 Hang Power Cleans
7 DeadLifts
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 11th Day of Christmas Coach Mando Gave To Me…
11 Thrusters
10 Push Presses
9 Front Squats
8 Hang Power Cleans
7 DeadLifts
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run
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On The 12th Day of Christmas Coach Mando Gave To Me…
12 Calorie Bike
11 Thrusters
10 Push Presses
9 Front Squats
8 Hang Power Cleans
7 DeadLifts
6 KettleBell Swings
5 Wall Ball Shots YOU GOTTA SING IT!!!
4 MedBall Sit Ups
3 Muscle Ups
2 Box Jumps
100 Meter Run… 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!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 