Name: Playbook - Obi Vincent - 12 Wods of Christmas
Uploaded: 2024-03-15T15:19:29.969Z
Duration: 45 min
Description: 12 Wods of Christmas

Danny

Matt

Torture this managed to use a barbell 50kg for most of it so happy with the progress from last time trying and also heavier weight this year

Andrew

Easy start
Not easy hand

Wirst fuck with barbelle (1/3)

Nicolas St-Pierre

Sónia Martins

Derek

Pavallam

Szabolcs Horváth

Mathieu

Jordan King

Adam

‘Tis the season. WOD season 😤💪💪💪

Joey

Gavin

This is an absolute brutal conditioning workout that is tradition around December so i have made one thats conventional gym friendly so have fun 🤩

The workout is for time: 

1 x Cluster (60kg | W: 45kg)
2 x push ups 
3 x power cleans (same weight)
4 x jump lunges 
5 x burpees over bar 
6 x pull ups
7 x mountain climbers
8 x man makers (2 x 20kg | W: 2 x 8kg)
9 x Burpees over bar
10 x Butterfly sit ups
11 x Devil press (same weight)
12 x Deadlift (same weight)

Start with 
1x Cluster, 
2 x Push ups ➡️ Then back to 1 Cluster 

Then; 3 x power Cleans ➡️ 2 push ups ➡️1 Cluster 

Then; 4 Jump lunges ➡️ 3 x Power cleans  ➡️2x Push ups ➡️ 1 x Cluster etc

Keep going till you finish all 12.

Barbell Cluster

Push Ups

Barbell Power Cleans

-With your hands on your hips perform jumping lunges back and forth

Jumping lunges

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

-Start in push-up plank position 
-Drive your knees towards your elbows one at a time bak and forth rapidly 
-Repeat for reps or time

Mountain climbers

- Start in a high plank position 
- Lower by bending at the elbows keeping your core engaged 
- Come up and pull the Db toward you 
- Engage your lat as you pull

DB manmaker

-With your hands at your head perform squat jumps

Prisoner jump squats

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil press

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

12 Wods of Christmas

Chimudi Egbuna

Mele

21 Min AMRAP

A bit more info on the complex. Was confused about was it 20mins for time or on the minute ? But enjoyed it

12 Wods of Christmas

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