MONDAY, DECEMBER 23rd
"12 Days of Christmas"
For Time:
1 Burpee Cluster(115/80lbs)
2 Turkish Get ups ( 53/35lbs, one for each arm)
3 Front Squats (115/80lbs)
4 Clean and Jerks (115/ 80lbs)
5 GOLDEN SWINGS (53/35lbs)
6 Sumo Deadlift High Pull (115/80lbs)
7 Clapping Push Ups
8 Knees To Elbows
9 Pull-ups
10 Lords of Leaping (48/40")
11 Overhead Squats (115/85lbs)
12 Calorie Air Runner
* Perform like song...1, 2-1, 3-2-1, 4-3-2-1, etc
* 1 Golden Swing = 1 RKBS + 1 KB Clean + 1 KB Snatch (alternate arms after ea complex)
* Lords of Leaping = Box Climb Overs
TUESDAY, DECEMBER 24th
GROUP WOD at 9am ONLY
A.
For Time, with a team of 3...
400m Run
60 Toes to Bar
400m Run
90 Double DB Hang Power Clean and Jerks (35/25 lbs)
400m Run
120 Kettlebell swings (70/53lbs)
400m Run
150 Weighted Sit-ups (35/25 lbs)
400m Run
180 Double Farmers Carry Weighted Step-Ups (24/20", 35/25 lbs)
B.
4 rounds for Quality:
20 sec Ball Slams
10 sec Rest
20 sec MedBall Russian Twists
10 sec Rest
WEDNESDAY, DECEMBER 25th
CLOSED, MERRY CHRISTMAS!
THURSDAY, DECEMBER 26th
9am Group WOD + 7am-1pm OPEN GYM
A.
6 Rounds for Time:
20 GHD Sit Ups
6 Alternating DB Snatches (70/50lbs)
Rest 5:00, then...
6 Rounds for Time:
20 Wall Balls (20/14lbs)
6 Burpee Box Get Overs (48/40")
Rest 5:00, then...
6 Rounds for Time:
60 Double Unders (120 SU)
6 Bar Muscle Ups (6-12 Strict Pull-ups)
Goal Time: < 10 min per set
Scale to: 10 reps instead of 20, by load and height
B.
For Quality, in 15 minutes...
Accumulate 3 min in Hollow Hold
Accumulate 6min in Plank Hold (sides count)
Thread the Needle and Puppy Dog Stretch btw sets
FRIDAY, DECEMBER 27th
9am Group WOD + 7am-1pm OPEN GYM
A.
5 Rounds for Time:
Run 400m
7 Deadlifts (135/95lbs)
5 Power Cleans
3 Power Snatch
1 Overhead Squat
Goal Time: < 15 minutes
Scale to: 200-300m run/ by Load
B.
30:00 Recovery Row OR Bike OR Run
Minutes 0-5 - Slow @ 40%
Minutes 6-10 - Moderate @ 50%
Minutes 10-15 - Moderately Fast @60%
Repeat a second time for the 30:00 total
SATURDAY, DECEMBER 28th
8am Class + 9:30am Challenger WOD
For Time:
500m Ski
100ft Front Rack Walking Lunge (95lb/65lb)
20 Handstand Push-ups
100ft Front Rack Walking Lunge (95lb/65lb)
30 Handstand Push-ups
100ft Front Rack Walking Lunge (95lb/65lb)
40 Handstand Push-ups
100ft Front Rack Walking Lunge (95lb/65lb)
500m Ski
Goal Time: < 25 minutes
B.
3 Quality Sets:
10 Romanian Deadlifts
20 Weighted Glute Bridges
30 Twisting Trunk Banded Rotations