“12 Days of Christmas WOD”
1 50m Sprint
2 Snatches
3 Wall Balls
4 Hang Squat Cleans
5 Bar Burpees
6 Squat Jumps
7 Box Jumps
8 Kettlebell Swings
9 Toes to Bar
10 Thrusters
11 Situps
12 Pistols (each leg)
RX 95/65, 20/14, 2/1.5, 24/20
Adv 80/55, 16/10, 1.5/1, 20/20
Bgr 65/45, 14/10, 1/25#, 20/20
1 Turf Sprint…1 Turf Sprint + 2 Snatches…1 Turf Sprint + 2 Snatches + 3 Wallballs…etc,
Click on your pic!!! Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. “7-11” (WILL KEEP YOU REVIN) 7 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6-…
EMOM 10 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups On the 3-minute for 30 minutes: 5 Deadlifts 275/185 5 Burpee Box Jumps 24/20 20/15 Calorie Row
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20
Strength/Skill – C&J 1 RM 3 R.F.T. 10 – C&J 115/75 10 – Jumping Dumbell Lunges (10L) (10R) 10 Chest to Bar Pull-ups Click here to register/donate to 31 Heroes Project
Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps