Monday 12/21/15

WOD - 4 Person Team WOD
For time:
400 Air Squats
300 AbMat Sit-ups
200 Burpees
100 Pull-ups
Row, 2000m
(2 Athletes will move at the same time, must breakdown: 20 air Squats, 15 Situps, 10 Burpees,  5 Pull ups)

Tuesday 12/22/15

WOD - 12 Days of Christmas - Barbell Style 95#/65#
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD

Wednesday 12/23/15

WOD - AMRAP - 3 mins of:
Curtis P (Kettlebell), 53/35 lbs
Clean L arm, Lunge L arm, Push Press L arm
Clean R Arm, Lunge R arm, Push Press R arm

AMRAP - 6 mins of:
3 Box Jumps
5 Wall Balls
7 Ball Slams

AMRAP - 9 mins of:
9 Toes-to-bars
15 Push-ups
21 Double Unders


Thursday 12/24/15

Closed - Merry Christmas
 

Friday 12/25/15

Closed - Merry Christmas

Saturday 12/26/15

WOD - Partner/ Team WOD

Sunday 12/27/15

Open Gym

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