This week’s Holiday Schedule

Monday: regular hours. Lift: Deadlift 3-3-2-2-2

Tuesday: regular hours Lift: Power Snatch 3-3-2-2-2

Wednesday: 7:00am class only. 12 days of Christmas WOD, no lift

Thursday: no class- Merry Christmas!!!

Friday: 7:00am class only. Lift: Overhead Squat 3-3-2-2-2

Saturday: regular classes

Sunday: regular class

Thursday 12/18/14

6:00am, 6:00pm

 

buy in: 25 ring dips

WOD 1:

10 weighted lunges

10 v- ups

5 rounds

max rep wall ball shots in remaining time

9:00 total

-rest 3:00-

WOD 2:

4:00 rowing darts

1:00 rest

4:00 rowing darts

take highest score of the 2

 

cash out: 10:00 mobility

Tuesday 12/16

6:00am, (4:45pm private), 6:00pm, 7:00pm

death by sprints increase each minute for 10:00

WOD:

4:00 row

50 double unders

10 clean and jerks

40 double unders

8 clean and jerks

30 double unders

6 clean and jerks

20 double unders

4 clean and jerks

10 double unders

2 clean and jerks

4:00 row

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Monday 12/15 Holiday Get Together 7:00pm!

New lifting Cycle: Mondays-Deadlift; Wednesdays-Power Snatch; Fridays-Overhead Squat

6:00am, 7:00am level 1, 6:00pm, 7:00pm party time!

Strength:

Deadlift 5-5-3-3-3

 

WOD 1:

60 candlesticks with:

10 hrpu at the top of every minute

WOD 2:

60 box step ups with

10 wall ball press at the top of every minute

WOD 3:

60 burpees with

10 knees to elbows at the top of every minute

Friday 12/12/14

6:00am, 7:00am, 5:00pm, 6:00pm

 

Strength:

deloading  front squat @ 70%, 60% and 50%

 

WOD:

tabata style

box jumps, 8 rounds

1:00 rest

ring dips, 8 rounds

1:00 rest

wall ball shots, 8 rounds

1:00 rest

lunges, 8 rounds

EVERYTHING YOU NEED IS ALREADY INSIDE!