Name: Playbook - Raquel Santos - 12 DAYS OF XMAS FULL BODY WOD (Sat 12/24)
Uploaded: 2024-03-21T05:32:58.638Z
Duration: 60 min
Description: 12 DAYS OF XMAS FULL BODY WOD (Sat 12/24)

For time, adding one movement per round:
1️⃣ 1 Sumo Deadlift High Pull 
2️⃣ 2 Thrusters 
3️⃣ 3 Push Presses 
4️⃣ 4 Power Cleans 
5️⃣ 5 Power Snatches 
6️⃣ 6 DB American Swings or KB swings 
7️⃣ 7 One Arm KB or DB Rows (each side)
8️⃣ 8 V-Ups (weight optional)
9️⃣ 9 Weighted Box/Bench Jumps
🔟 10 Explosive KB/DB Sumo Squats
1️⃣1️⃣ 11 Burpees
1️⃣2️⃣ 12 Barbell Overhead Lunges 

*For all Barbell moves (1-5 & 12) you can also swap it out for DBs or KBs.

Start with 1 sumo deadlift high pull, then do 2 thrusters and 1 sumo deadlift high pull, then 3 push presses, 2 thrusters, and 1 sumo deadlift high pull. Continue until you reach one final round of 12 OH walking lunges, 11 burpees, etc until you get down to 1 sumo deadlift high pull. 

OPTIONAL LADDER CHALLENGE: If you finish before 60 mins, try going in reverse and eliminating one move each round. So after the last round, you would start with the 12 overhead lunges, then go backwards until you reach the 2 thrusters, then keep eliminating one move from the top each round. See how far you can get! 

Comment your time and/or how far you got into the ladder challenge!! I wanna see how much my rockstars killed it 🫶

Happy Holidays! ❤️

Sumo deadlift high pull

Squat thruster

Push press

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

Power snatch

Dumbbell American swings

One arm kettlebell rows

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Weighted box jumps

Explosive KB/DB Sumo Squats

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

12 DAYS OF XMAS FULL BODY WOD (Sat 12/24)

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