"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau --> A couple reps into the final round ... on the verge of death
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