Conditioning
Rage 2022 – “12 Days of Christmas”
1 Muscle-up, 1 Pull-over, or 1 GI Jane
2 Wall Walks
3 Power Snatches 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Lateral Burpees over Bar
7 DB Deadlifts 45/35# DB’s
8 DB Thrusters 45/35# DB’s
9 Hang (2) Arm DB Snatches 45/35# DB’s
10 GHD Sit-ups or T2B or Weighted Sit-ups
11 C2B Pull-ups
1200 meters (C2 Bike, Assault Bike, Row, 800m Air Runner, 600ft Versa)
WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible. First choice is the C2 Bike, since that will take the shortest amount of time (under 3 min). I would avoid skiing if possible since a lot of this WOD has upper body in it.