WODs for the week 12-5-16 to 12-10-16
I’m thinking about it turning December so quickly! I need to plan when we will do our 12 Days of Christmas WOD. And when might be a good time for a Christmas party. We could have a party on Saturday Dec. 10 or Dec. 17. I think I would prefer the 17th if that works for more people. Let me know if you can come, and when. Everyone bring foods to share and I will provide the drinks. Your families are included and very welcome!
MONDAY 12-5-16 AMRAP in 20 minutes: 50 Double Unders 100' Walking Lunges 100' Bear Crawl TUESDAY 12-6-16 Strength WOD: Back Squat 5 reps x 3 sets at 10-5 pounds more than last time then: For time: 50-40-30-20-10 GHD Sit-ups KB Swings (70,53) WEDNESDAY 12-7-16 "BSU" (Beijing Sports University) 3 Rounds for time*: 7 Thrusters (165,110) 15 Muscle-ups 10 Power Snatch (165,110) *30:00 time cap THURSDAY 12-8-16 Strength WOD: Deadlift 5+ reps at 10-5 pounds more than last time then: EMOM for 15 minutes: 3 Atlas Stone Shoulders in one min 10 Pull-ups in one min 10 Ring Dips in one min FRIDAY 12-9-16 10 Rounds for reps: 30 seconds of Burpees 30 seconds of Rest 30 seconds of DB Thrusters (45,35) 30 seconds of Rest SATURDAY 12-10-16 Open Gym from 8 to 10 am