Assassin PT

Our yearly QV XMAS WOD is back! Time to get your sweat on, CrossFit style 🏋️‍♀️

12 DAYS OF XMAS WOD 🎄

1 x 20m Sled Push *Bodyweight
2 x Pull Ups Band / Strict / 10kg
3 x Deadlift *Bodyweight
4 x Bar Dips Band / Bodyweight / 10kg
5 x Front Squat 15 / 30 / 50 kg
6 x Push Ups Knee / Bodyweight / 10kg
7 x DB Thruster 5 / 10 / 15 kg
8 x KB Swings 8 / 14 / 20 kg
9 x Burpees
10 x Sit Ups
11 x Box Jumps 30 / 45 / 60 cm
12 x Battle Rope Slams

RULES:
Start at 1 Sled, then back to 1 Sled, next 2 Pull Ups, back to 1 Sled, next 2 Pull Ups, next 3 Deadlift, back to 1 Sled, continue this system until you finish your last exercise 12 Battle Rope Slams. This is a full body workout, focusing on weightlifting, metabolic, gymnastics and endurance so prepare your body for a long workout with dynamic warm ups and mobility 💪🏼😅

Sled: Your weight - 45kgs = Add on Weight plates
Pull Ups: Chin must touch above the bar
Any colour band / Strict must be at full extension / 10kg DB held at feet
Deadlift: Full hip lock at the top position, Lift your total weight including bar
Bar Dips: Lock elbows at straight arm position, Shoulders below elbows in bent arm position Any colour band / Bodyweight / 10kg DB held at legs
Front Squat: Crossed arms & heels elevated accepted
Push Ups: Chest must touch floor / Bodyweight / 10kg plate on back
Dumbbell Thrusters: Explosive, hips below knees, full lock straight arm press
KB Swings: Hip Extension, Squeeze Gluteus, Swing to shoulder height
Burpees: Chest touches the floor, jump and clap at top position
Sit Ups: CrossFit style, heels touching, knees bent and out, touch the floor on both ends
Box Jumps: Full lock hip extension when jumping on box
Battle Ropes: Slam Ropes above shoulder level

EASY - The 1st Weight /
MEDIUM - The 2nd Weight /
HARD - The 3rd Weight

*I recommend your PT take you through this WOD to ensure technique & accuracy is top priority, alternatively you can contact me and I’ll be happy to help 😊👌🏼

MERRY XMAS & GOOD LUCK! 🎅🏼