Push Week Winners and 12 Days of Christmas WOD

December 26, 2018

Hey Vic City,

 

We have our results for the Push Week competition last week, as well as the next class WOD, a version of the 12 Days of Christmas. 

 

If you've never done a 12 Days of Christmas WOD, you are in for a treat! It flows just like the song. You will add a new movement each round, and work your way back down through the same movements that you've already done. You start at one rep of movement 'A', then you will move onto two reps of movement 'B' AND one rep at movement 'A'. Then three of movement 'C', two of 'B', one of 'A', etc. etc. 

 

The hardest part of this workout is not getting confused, and figuring out where to go next. Luckily for you, you will have a partner doing the exact same thing along side you sharing your equipment. If it doesn't make sense, don't worry, we'll get you sorted out in class. 

 

We have the 930AM and the 5PM class on Boxing Day for you to get in the fitness. Thursday's class will be a different WOD.

 

Push Week Winners have been tallied. As explained multiple times, to be eligible to win the King or Queen title, you must have logged your scores in Beyond the Whiteboard for the workouts. The three scored workouts were Franabelle, the lifting total, and modified Open 11.5.

 

Rx winners: Bryce and Kim

Scaled winners: Adrienne, Don and Oliver (tie)

CP winners: Chris and Mika

 

Winners can come pick up your $30 Vic City GC. 

 

Great work to everyone that participated! If you logged scores for all the workouts but didn't win, come talk to Adam for a prize for your commitment. If you forgot to log your scores, try to remember next time. It's a pretty easy way to be eligible for FREE prizes and more importantly tracking your fitness journey.

Training Wednesday (Boxing Day Only)

 

Warm-up: In partners - 3 rounds each (7 min cap)

P1 - 30 second bike/rower cals

P2 - 5 push-ups, 10 squats

 

WOD: 12 Days of Christmas - Vic City 2018

 

Working with a partner, each completing -

 

RX:

1 Power snatch (95/65)

2 Sumo deadlift high pull 

3 Thrusters 

4 Power cleans 

5 Push press 

6 KB squats (53/35)

7 KB swings 

8 Toes to bar 

9 Pull-ups 

10 Burpees 

11 Box jumps (24/20)

12 Overhead plate lunge (45/35)

 

CP - 135/95, 70/44, CTB, 30/24”, KB Lunge

 

FG - 75/55, 35/24, HKR, ring row, 35/25

TG - scale as needed 

 

*Partner 1 does 1, then partner 2 does 1. Partner 1 does 2, partner 2 does 2, partner 1 does 1, partner 2 does 1 etc. 

 

 

 

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