Monday 12/26/16 (Classes 10 AM and 4PM only)

For time:
1 Handstand Push-up
2 Pistols
3 Ring Dips
4 Air Squats
5 Pull-ups
6 Box Jumps
7 Wall Balls
8 Kettlebell Swings
9 Burpees
10 Sandbag Throw Over Shoulders
11 AbMat Sit-ups
12 Row (calories)s

This is the 12 Days of Christmas Style. You start off with the first repetition at HSPU and then before moving on to the Pistols you must repeat the HSPU. Then before going to the ring dips, you must perform HSPU, Pistols , then Ring Dips.
 

Tuesday - 12/27/16

Strength:
Every 2 mins for 10 mins: Back Squat
3 Back Squats, 75% 1RM

Every 1:30 for 6 mins: Strict Press
3 Strict Press, 75% 1RM

WOD: AMRAP 12 mins: 
10 Burpees
25 Double Unders


Wednesday - 12/28/16 

Strength -   Deadlift Week 4
Deadlift 1x5 at 40% 1RM
Deadlift 1x5 at 50% 1RM
Deadlift 1x5 at 60% 1RM

WOD - For time:
50 Row Calories
50 Wall Balls
50 AbMat Sit-ups
50 Ball Slams
50 Kettlebell Swing (American)s, 53/35 lbs

Thursday - 12/29/16

WOD - Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Friday - 12/30/17

For time:
30 Bear Complexes, 115/75 lbs

Saturday - 12/31/16


WOD For time:
Row, 365 m
20 Deadlifts, 135/95 lbs
17 Burpee Pull-ups
20 Hang Power Cleans, 135/95 lbs
17 Burpee Pull-ups
20 Push Press, 135/95 lbs
17 Burpee Pull-ups
20 Front Squats, 135/95 lbs
17 Burpee Pull-ups
Run, 365 m "oh make it a 400m"

 

Sunday - 1/01/17 CLOSED - Happy New Year