FIT AS FU*K

Danish Team Christmas Challenge – WOD 3 “9 days of Christmas”

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WOD 3: “9 days of Christmas”

Round 1 – Begin with 9 kettlebell swings. Round 2 – Begin with 9 kettlebell swings, 8 box jumps etc. Continue on until the last round is complete finishing off the 9 Days of Christmas with a 1k row.

One team-member finishes one exercise, and the team-members change between all exercises. Let’s say athlete 1 does kettlebell swings in round 1. Then in round 2, athlete 2 does kettlebell swings and athlete 1 does box jumps and so on…. 

Score: time.

For Time:

  • 9 Kettlebell Swings – high (24/16 kg)
  • 8 Box Jump – 20 in.s
  • 7 Burpees
  • 6 Inverted Burpees
  • 5 Power cleans (60 kg /40 kg)
  • 4 Push Presses (60 kg /40 kg)
  • 3 Front Squats (60 kg / 40 kg)
  • 2 Ground to Overheads (60 kg /40 kg)
  • 1  km row (at least 1 switch)

 

Further details, standards and scaling will be discussed during the briefing Saturday morning December 4th!

In general – make it easy for the judges. If they’re in doubt, the rep doesn’t count.

Heats

  • Heat 1: 4 mixed teams
  • Heat 2: 4 male teams
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