Saturday & Sunday

Closed for the Holidays (Happy Birthday Jesus)

Friday 12-23-11

Warm Up
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Push Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Clean
3-3-3-3

WOD:
AMRAP in 15 Minutes:
2 Deadlift (245/195)
4 Medball Scoop Toss (20/14)
4 Deadlift
6 Medball Scoop Toss
6 Deadlift
8 Medball Scoop Toss
"
"
"

Post Power Clean & number of rounds

Thursday 12-22-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time:
16 Lunge Step Ups (95/65)
16 Toes To Bar (TTB)
8 Push Up Plyo's (ea. arm)(2 stacked plates for ea. side)


Post WOD time

SCHEDULE CHANGE

There will no longer be a 7:15 pm class time. Please make sure to join us for a WOD during the many other class times!

Wednesday 12-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

AMRAP in 20 minutes:
10 Hang Clean (145/90)
20 Box Jumps (30/24)
200m Run


Post number of rounds

Tuesday 12-19-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Closegrip Bench Press
5-5-5-5

WOD:
6 rds for time:
5 Wall Climbs
12-1-arm KB Highpulls (ea. arm) (70/53)
20 Jack Knives


Post Closegrip Bench Press & WOD time

The 5:45 am class on Monday 12-19-11 is cancelled.

Monday 12-19-11

Warm Up:
50 Dounble Unders
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Squats
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
1-1-1-1

WOD:
for Time
20 Double Unders
20 Cal Row
400m Run
30 Double unders
30 Cal Row
600m Run
40 Double Unders
40 Cal Row
800m Run


Post Back Squat & WOD time