WODs for the week 12-19-16 to 12-23-16
It’s Christmas time! After the half day of spring we had on Saturday, it is finally winter weather as well. If there is bad weather that makes getting out and driving dangerous, and you don’t want to come, text me. If it is so bad that no one wants to risk getting out, I will close the gym. Please make sure that you check your e-mails from the website. I will post any changes to the schedule there.
Because it’s Christmas, we will celebrate the 12 Days of Christmas this week. And we will celebrate Dustin’s Birthday too. Because his birthday is Tuesday, but he wants to play too, we are doing his wod on Thursday. Enjoy all!
MONDAY 12-19-16 "12 Days of Christmas"* For time: 12 One Handed Snatches (35,25) 11 Knees to Elbows 10 Jumping Back Squats (50,40) 9 Russian Lunges (35,25) 8 "Cow" Bells Swinging (53,35) 7 Burpees Burping 6 Super Sit-ups 5 Dips on Rings 4 Turkish Get-ups (35,25) 3 Push Press (95,65) 2 Squat Clean Thrusters (95,65) 1 Sumo Deadlift High Pull (95,65) *Sing the song from 12 down to 1, next round is 11 to 1, then 10 to 1.... TUESDAY 12-20-16 Strength WOD: Back Squat 5 reps x 3 sets then: For time: "Super Light Fran" 21-15-9 Thrusters (45,35) Jumping Pull-ups WEDNESDAY 12-21-16 AMRAP in 15 minutes: 10 Good Mornings* 10 Evil Wheels 10 Squat Snatches *You choose the weight, use one weight for all the movements. Merry Christmas! THURSDAY 12-22-16 "Happy Birthday Dustin" 12-20-88 4 Rounds for time: 3 Muscle-ups 5 Squat Cleans (135,95) 22 Calorie Row FRIDAY 12-23-16 Strength WOD: Shoulder Press 5 reps x 3 sets then: 5 Rounds for time: 10 Burpees 20 Sit-ups 30 Lunges SATURDAY 12-24-16 Christmas Eve Gym Closed